Every fitness enthusiast is looking for a flat belly with sleek looking abs. So if you’re looking to lose belly pooch and tone those core muscles, this 14-day abs challenge is for you.
Anyone can follow this core challenge, it’s that simple. There are only three moves you must do each day, and the only thing that changes over the two weeks is the number of repetitions.
This abs challenge can be a great morning workout, an add-on to your regular workout routine, or even a quick way to engage your abs right before going to the pool. It’s that flexible!
So let’s check out the details of this 14-day challenge.
14-Day Abs Challenge
Since this abs challenge lasts only two weeks, your expectations shouldn’t be too high. I mean, of course, you’ll engage and strengthen your abs, burn off a few hundreds of calories daily, but you won’t face a total body transformation in just 14 days.
The good news is that you can extend this challenge to more than 14 days and make it a part of your daily workout routine. But sticking to the first two weeks is crucial in forming a new, healthy habit.
There are only three core exercises you need to perform:
- Jackknife Crunches
- Russian Twists
You’ll start with 10 crunches, 20 twists, and 20 seconds plank. Then you’ll increase the number of repetitions gradually until the last day of the challenge when you’ll have to perform 40 crunches, 50 twists, and 90 seconds plank.
The Workout Plan
Here is the workout plan for all 14 days of the abs challenge:
You don’t need any fitness equipment at all to do this abdominal challenge, except for a yoga mat maybe. Anyway, there’s no excuse not to follow this simple challenge.
If you want to triple your results, feel free to finish 3 sets each day. This way you’ll get close to that pooch-free belly much faster.
Now let’s see how to properly perform these exercises to prevent injuries and get the most out of your ab workout.
The Ab Exercises
Here are all the three ab moves you need to perform, along with instructions and video demonstrations:
1. Jackknife Crunches
Here is how to properly perform the Jackknife crunches:
- Lie flat on the floor or on a mat with your legs and arms fully extended. This is the start position.
- Raise your legs engaging your lower abs.
- At the same time, bend at the waist and touch your legs with the arms.
- Return to starting position to complete a Jackknife crunch.
This ab exercise can be performed by both beginners and advanced. So make sure to watch the instructions in the video below for both variations.
2. Russian Twists
Here is how to perform Russian twists:
- Sit down on a mat with your knees bent and feet flat.
- Grab a dumbbell, or kettlebell, or any weighted object (even a bottle of water) and hold it with your both hands at the chest level.
- Now twist your torso to your left, then to your right to complete a rep.
- Repeat for as many times as needed.
This ab exercise engages the obliques and it’s a great add-on to the Jackknife crunches.
I don’t need to tell you too much about this exercise since you’ve seen it everywhere. There isn’t a fitness blog that didn’t cover this exercise in detail. So I’m not gonna do that.
I just want you to pay attention to your form. Don’t arch your back, keep your look ahead, and squeeze your abs during the entire time you’re planking.
You can get the abs you want with this abs challenge. Just make sure you don’t rely on it alone. Pack it with a nutritious diet and a daily cardio session.
In terms of dieting, I would recommend the Paleo, since it’s packed with protein. Or you can try the Dukan or the Atkins diet if you have a higher fat percentage.
As far as cardio goes, the sky is the limit. Or not, if you’re thinking of skydiving. Do whatever you enjoy, as long as it gets your heart pumping. Joggings, running, biking, swimming, there are a lot of exercises you can do.
So the best way to lose belly pooch and get rock solid abs is to follow this 14-day abs challenge (and even extend it for more than two weeks) along with an effective weight loss diet and a regular cardio session.