Time to work some midsection magic: Our 4-week abs challenge is your blueprint to a core that performs as good as it looks (not to mention helping with better posture and less back pain!).

Each day, we’ll do a different ab exercise designed to target every angle of your core, from the deep transverse abdominis to the obliques. You’ll push through planks, twist through Russian twists, and crunch your way to a stronger, more sculpted core.

“Your abdominal and core muscles are involved in many different movements and actions where they work in isolation [alone] or synergistically [together] at varied levels of intensities,” says Ben Lauder-Dykes, CPT, personal trainer, Fhitting Room instructor, and the host of our June Movement of the Month Club.

“So it’s important to expose yourself to different exercises so you can build strength and competency to perform well in your workouts or [daily] activities.”

Lauder-Dykes’ program will help you build the kind of core strength that stabilizes your entire body, improves your balance, and reduces the risk of injuries. So grab a mat and prepare to commit just a few minutes a day to transform your core!

Join us to get all the benefits of a strong core

Strong abs are important not only for your workouts but also for everyday activities. Here is just a sampling of the benefits of a strong core.

Strengthening the core muscles stabilizes the spine, pelvis, and shoulder girdle, creating a solid base of support; this allows for greater efficiency of movement and decreases the chance of injury, according to a 2015 review in the Brazilian Journal of Physical Therapy.

A stable core is also linked to improved balance, which supports functional abilities and reduces the risk of falls, especially among older adults, per a 2014 study in the Journal of Physical Therapy Studies.

Additionally, a powerful core enhances posture and can alleviate lower back pain, a common issue for many adults, according to a 2015 study also in the Journal of Physical Therapy Studies.

How the abs challenge works

Starting Monday, June 3, 2024, you’ll have one ab exercise to do each day, finishing with a 15-minute workout combining all the moves on Sunday. Each week features different exercises in a unique workout format, helping you find new ways to challenge your core all month long.

Here’s what you can expect:

Week 1

  1. Straight-leg sit-up
  2. Forearm plank
  3. Dead bug
  4. Figure 4 leg lift
  5. Side plank
  6. Tuck up
  7. HIIT abs workout

Week 2

  1. Hollow hold
  2. Single-leg V-up
  3. Sit-up
  4. Cross-body hold
  5. Russian twist
  6. Sprinter sit-up
  7. Core endurance workout

Week 3

  1. Bicycle crunch
  2. Alternating side plank
  3. Side heel touch
  4. Plank rocker
  5. Bird dog
  6. Reverse crunch
  7. AMRAP abs workout

Week 4

  1. Leg raise
  2. Butterfly sit-up
  3. Side plank hip dip
  4. Hollow rock
  5. Plank reach out
  6. Tuck up
  7. Ladder abs workout

“Part of building strength is learning skills, so be patient, be consistent and embrace some new challenges,” Lauder-Dykes says. “Acquiring new skills and learning new movements is going to give you more tools and options to make more progress and be more successful in your fitness journey.”

Calendar for the abs challenge

the movement of the month club calendar for the abs challenge, a 4-week fitness challenge with different moves every day, followed by 4 unique workouts each Sunday

‌Get a printer-friendly version of the calendar here.‌

How to join the Movement of the Month Club

1. Print and/or save your calendar

Print out the calendar above or save it to your phone and use it each day to help you stay on track. Do each day’s exercise (or workout), then check off that box when you’re finished.

2. Join the club on Facebook

Our community of nearly 60,000 members (and growing!) is here to support and motivate you through the month. Tell the group how the day’s routine went, post photos or videos of your workouts or share your favorite ab-related meme or motivational quote.

3. Start the exercises

On Day 1, start with the straight-leg sit-up. Check out the links below for details on each week’s moves:

4. Celebrate your success!

You made it to the end! Take some time to appreciate that accomplishment—and let us know how it went in our Facebook group.

Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.

  1. Silfies, Sheri P et al. “Critical review of the impact of core stability on upper extremity athletic injury and performance.” Brazilian journal of physical therapy vol. 19,5 (2015): 360-8. doi:10.1590/bjpt-rbf.2014.0108

  2. Ko, Dae-Sik et al. “Analysis of Core Stability Exercise Effect on the Physical and Psychological Function of Elderly Women Vulnerable to Falls during Obstacle Negotiation.” Journal of physical therapy science vol. 26,11 (2014): 1697-700. doi:10.1589/jpts.26.1697

  3. Chang, Wen-Dien et al. “Core strength training for patients with chronic low back pain.” Journal of physical therapy science vol. 27,3 (2015): 619-22. doi:10.1589/jpts.27.619

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