Challenge
5 Day Ab Challenge
Five 10-minute ab workouts: deep core, total abs, upper abs, obliques and lower abs.
- 5 days
- 11 min
- All levels
- No equipment
Who it's for
This is for anyone who wants a quick reset for their core, at any level. You need about 11 minutes a day and nothing else. If you want a longer run of ab work, try the 30 Day Defined Abs Challenge or the 2 Week Ab Challenge, which grows a little each day.
What you need
Nothing. No equipment at all. Just a bit of floor space and a mat if you like something softer under you.
How it works
There are five workouts, one a day, each about 11 minutes. Each day has its own focus: deep core, total abs, upper abs, obliques, then lower abs. Most rounds run 40 seconds of work with 10 seconds of rest, and a couple use 50 on, 10 off. A few move through exercises at 25 or 50 seconds each with no rest. The days don't build on each other, so each one is a fresh focus.
- Start with Day 1, deep core, because it sets up how you brace for the rest.
- Use the 10 second rests to reset your position, not to check your phone.
- On the no-rest days, slow down a little so your form holds to the end.
Try day 1: Deep Core Workout
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every day of the challenge. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Every day
- Day 1Deep Core Workout · 11 min
- Day 210 Minute Total Abs Workout · 11 min
- Day 3Upper Abs Workout · 11 min
- Day 4Oblique Abs Workout · 11 min
- Day 510 Minute Lower Abs Workout · 11 min
Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.