2 week ab challenge

About this 2 week ab challenge

2 week ab challenge 2

This is a short challenge to start building strength in your abs and get you used to working your abs daily.

Intensity level: beginner/intermediate

Benefits: will strengthen and tone all 4 layers of abdominal muscles (see the bottom of the page for more about the layers of the abdominal wall.

Safety: please read the general safety information here

What you need: you need an exercise mat or some other form of cushioning for your spine. See an exercise mat buying guide here.

2 week ab challenge chart

There are 6 exercises to be done on each day of the challenge:

  • crunch
  • plank
  • reverse crunch
  • right side plank
  • oblique crunch
  • left side plank

The chart gives you the number of reps for the crunches and the hold times for the planks. Instructions for the exercises are below the chart.

2 week ab challenge chart

Exercise instructions

Basic crunch


Reverse crunch

Side plank

Oblique crunch

About the abdominal muscles

There are 4 layers of abdominal muscle, each with different functions.

The rectus abdominis

The most superficial (near the surface) of the abdominal muscles is the rectus abdominis, commonly known as the “six-pack.” This muscle runs vertically down the front of the abdomen and is responsible for flexing the spine. It is active in movements like crunches and sit-ups.

The oblique muscles

The middle two layers of abdominal muscles are the internal and external obliques.

The external obliques run diagonally downward towards the pelvis. The internal obliques, on the other hand, lie beneath the external obliques and run in the opposite direction, diagonally upward towards the ribcage. Both are active in rotation of the trunk and bending to the side, as well as compression of the abdominal cavity (that is, flattening the abdominal area).

The transversus abdominis

This is the deepest of the abdominal muscles and is only involved in abdominal compression – it does not play a part in movement. Core abdominal training focuses a lot on the transversus muscle. When it’s strong it flattens the abdominal area and supports the spine, protecting it from injury.

Related to 2 week ab challenge

Standing obliques exercisesArms & abs challenge

Further reading