Advanced ab challenge

About this advanced ab challenge

Intensity level: advanced

Benefits: strengthens and tones all the abdominal muscles

Safety: please read the general safety information here

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

Advanced ab challenge chart

There are 6 exercises in the challenge. The chart shows the reps you should each day. Do this number of reps for each of the exercises shown (exercise instructions are below the chart). After day 15, the challenge is split into 2 sets. Do all the exercises for the number of reps shown for set 1, then start again and do the number of reps shown for set 2.

Exercise instructions

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 advanced ab challenge

Further reading

Cleveland Clinic – Abdominal Muscles

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