The 4 exercises in this challenge target the lower part of the “6 pack” muscles. Abdominal curl type exercises that involve lifting the upper body off the floor are good for working the upper and middle part of this muscle group, but they’re not so good at hitting the lower part. The best lower core exercises involve the legs being lifted rather than the upper body.
What the abdominal muscles do
There are 4 layers of abdominal muscles, which together with other muscles that attach to the pelvis give us our “core strength”. The deepest layer is mainly involved in core stability and is what you need to train for flat abs. The oblique muscles form the middle two layers and their main movements are bending to the side and rotating the upper body. The top layer is the “6 pack” set of muscles (the rectus abdominis). These muscles carry out the action of flexing the spine. Depending on what part of the spine you’re flexing, you’ll be working different fibres of the “6 pack”. The most effective exercises for the lower fibres are ones in which you lift your legs towards your body, rather than the other way round.
Lower core exercises challenge chart
These are the reps you should do of the exercises each day. Instructions for the exercises are below the chart.
You’ll need to do the exercises on a cushioned surface, ideally an exercise mat. See an exercise mat buying guide here.
Please read these exercise safety guidelines before you do the challenge.
Exercise instructions
Sign up for My Fitness Planner updates and get the lower core exercises challenge PDF download link e-mailed to you:
After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.
If the e-mails haven’t turned up within a few minutes, please check your junk folder, as some service providers have very strict filters.
Related to lower core exercises challenge
Challenge FAQs
The first day of the challenge should feel like it needs a bit of effort, but not too much. If you really struggle with day 1, then you probably won’t get through the challenge. The idea with the challenges on this site is that the first few days get you used to the exercises and the daily habit. Usually about halfway through the challenge the effort levels start to increase more quickly.
Avoid challenges that increase effort levels very quickly – they’re simply not realistic. It’s unlikely that, for example, you would be able to increase how many squats you are able to do by 10 a day for 30 days, or increase your plank hold time by 10 seconds a day for 30 days.
In general, allowing muscles 48 hours between workouts is good because it gives our bodies time to recover and adapt. Challenges are generally short workouts and for a limited period of time (usually 30 days), so not having many rest days won’t be a problem. With challenges that alternate exercises each day, it’s not an issue, because you’re using different muscles.
Fitness improvements don’t always happen in a predictable way. Sometimes we’re just not as strong or energetic for no apparent reason, or we hit a plateau. If you get to a point where you’re struggling to complete the day’s challenge, you can try one of the following:
- Take a couple of days off and start again where you left off
- Do the challenge on alternate days rather than every day
- Instead of increasing the effort every day, stay at the same level for 2 or 3 days and then go onto the next day of the challenge
Obviously these solutions mean the challenge will last longer, but you’ll still benefit from doing it.