This 60 day ab challenge is designed to improve your “6-pack” muscles as well as the deeper core muscles that pull the abdominal area in flat. It includes 3 types of crunch exercises (for your “6 pack”) and 3 plank versions (for your core). Get up to 80 reps/80 second holds by the end of the challenge
Intensity level: beginner/intermediate
Benefits: works all 4 layers of abdominal muscles
Safety: please read the general safety information here
Please also be aware that static contractions like plank holds can cause an increase in blood pressure. This is not a problem for healthy individuals, but if you have high blood pressure it’s not advisable to do static holds.
What you need: an exercise mat or some other form of cushioning for your spine. See an exercise mat buying guide here.
60 day ab challenge chart
The challenge is split into 2 groups of exercises. In the crunches group we have basic crunches, reverse crunches and straight leg crunches. In the plank group it’s basic plank, left side elbow plank and right side elbow plank. The chart shows the reps for the crunches and hold times for the planks for each day. The number shown is how many reps/how much time you should do for each exercise. So for example on day one it’s 10 reps of each type of crunch and on day 2 it’s a 10 second hold for each plank version.
Exercise instructions
Planks and crunches – why should we do both?
Planks and crunches are two of the most popular ab exercises. They work different layers of the abdominal muscles and different benefits and limitations.
Planks
Planks are good for strengthening the deep core muscles. They also help to improve posture and stability. However, they are a static exercise (the muscles are held contracted in one position), so don’t challenge the core muscles in a functional way.
Crunches
Crunches target the rectus abdominis muscles, which run down the front of the abdomen (the “6-pack”). The main action of these muscles is trunk flexion. The two main examples of trunk flexion in everyday life are bending over and sitting up from lying down. Bending over doesn’t need a lot of strength of course, because gravity helps us. We also often use our arms to help us sit up from a lying position. So the rectus muscles may not be very challenged from our day to day activities, which is why it’s good to add crunches into a fitness program.
Related to 60 day ab challenge
