Strong abs mean a strong body and better athletic performance. So it’s no surprise we all want to work on our core.
While there’s truth to the saying, “Abs are made in the kitchen,” you still need to work on those muscles to strengthen and improve them. For the best results, target not only the “six-pack muscles,” but also the obliques and the muscles deep within your core.
Each day for the next 21 days, complete two exercises to sculpt your midsection, build strength and help you get stronger abs. With just two moves, it’s quick, simple and convenient to knock out every single day. Because you’ll improve as you do the challenge, the exercises get harder as the days progress.
Just a friendly notice: Your abs will probably feel pretty sore the first few days, but stick with it and you’ll improve quickly!
21-DAY STRONG ABS PROGRAM
Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground and exhaling all of your air. Switch sides and repeat.
Get on both knees and set a cable handle to chest height. While facing perpendicular to the cable, bring the handle to your chest. Brace your core, squeeze your glutes, and keep your shoulders and hips directly over your knees. Push the handle straight forward and hold for three seconds. Bring it back to your chest and repeat. Then, switch sides and repeat.
The plank is a core exercise that targets most of your abdominal muscles. To start, lie on the ground on your stomach. Plant your forearms and toes into the ground and raise your body. Form a straight line from your shoulders to your ankles. The only thing touching the ground should be your feet and forearms. Push your forearms into the ground to round your upper back and curl your hips in to keep your lower back flat.
While on both knees grab an ab-wheel, and push forward. Descend as low as you can, then pull yourself back up. Make sure to keep your arms straight and your hips extended the entire time.
Start in a plank position. Keep your core tight and your glutes squeezed. Bring one hand to your forehead in a salute position and hold for five seconds. Prevent your hips from twisting and stay tight. Alternate sides.
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag.
Side Plank With Leg Lift
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed and your shoulders pulled back. Don’t let your hips sag. Reach up with your top leg.
Bodysaw With Sliders
Get into a plank position with your feet on sliders. While keeping your torso still, move your forearms up and down. Squeeze your shoulder blades together and don’t let your lower back sag.
Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together and don’t let your lower back sag.
Tall-Kneeling Kettlebell Halo
Get on both knees and hold one kettlebell in both hands with the large part over your hands. Keep your lower back neutral and make big circles around your head with the kettlebell. Do all your reps one way and then switch directions.