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 | | Day 1: 10 Minutes to Stronger Abs | Welcome to day 1 of the Verywell 7-Day No Equipment Fitness Challenge! Having a strong core and abdominal muscles supports your spine, makes daily activities easier, protects you from back pain and injury, and best of all, feels great. These seven exercises will work your abs from every angle in about 10 minutes.
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| | | Tara's Tip | | “If you ever feel your low back in a core exercise, you need to make sure it is pressing down on the ground (for crunches) and that you tuck your tailbone by drawing your ribs towards your hips on the front of your body.” — Tara Laferrara, CPT, of the Verywell Fit Review Board | | | | |
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| | | Warm-Up: Crunches | | |  | | | Crunches have been the mainstay of ab workouts for decades. They target the rectus abdominis, the "six-pack" muscle that runs along the front of the torso. Building strength here is a key part of developing your core muscles for stability and performance.
Let's do 25 reps.
| | Tip: Make sure you keep your chin off your chest and eyes up towards the ceiling. Don't let your hands pull your head down. | | | | | |
| | | Reverse Crunch | | |  | | | The reverse crunch is a variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs.
Set your timer and do as many reverse crunches as you can for 2 minutes while maintaining good form. | | | | | |
| | | Bicycle Crunch | | |  | | | The bicycle crunch is one of the best ab exercises you can do, reaching not only the usual abs, but also the deep abs and the obliques.
Do 20 bicycle crunches, twisting from right to left. Do this exercise in a slow and controlled manner to maintain good form and make sure you're feeling this in your obliques (and not your back or shoulders). | | | | | |
| | | Double-Leg Stretch | | |  | | | Double leg stretch is a great ab exercises that radiates from the core powerhouse, demanding both strength and endurance from the abdominal muscles. It also helps improve your stability and coordination.
Do 10 reps.
| | Tip: Make sure you keep your back on the ground. | | | | | |
| | | The Plank | | |  | | | The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle.
Get into your plank position and hold it for 30 seconds.
For an extra challenge: Work your way up to holding the plank for 1 minute as you become more advanced. | | | | | |
| | | Side Plank | | |  | | | The side plank is an effective exercise for strengthening the oblique abdominal muscles. You will hold your body on your side in a straight position, supported only by one arm and the side of one foot. Strong obliques can be quite useful as core stabilization muscles.
Get into your side plank position, and hold it for 30 seconds on each side. | | | | | |
| | | Cool Down: Trunk Rotation | | |  | | | Trunk rotation is an exercise used to improve core strength, stability, flexibility, and greater mobility of the spine. It's also a feel-good move that helps you stretch, relax, and cool down at the end of your workout.
Rotate your knees from side to side, holding it for several seconds on each side. This should feel like a soothing way to end your ab workout for today. | | | | | |
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| CONGRATULATIONS! | | You've completed day 1 of the Verywell 7-Day Challenge, and taken valuable steps to strengthen your abs, which is at the core of enjoying everyday activities with strength and ease. We'll see you again tomorrow! | Preview: Tomorrow it's all about the glutes and hips.
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