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Transform Your Abs With This 2-Week Crunch Challenge

Jun 20 2015 - 5:00am

It's time for another workout challenge, and this one is all about the abs. Perfect for those new to strength training, it's short and sweet — all it takes is a few minutes each day for the next two weeks and you're sure to notice stronger and more defined abs. Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.

Here are instructions for the five different variations followed by a 14-day plan to get you all the way to 100. It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level. Here's printable version [1] to help keep you on track.

V Crunch

Runner's Crunch

Reverse Crunch

Diamond Sit-Up

Technically considered a sit-up, this effective move works the abs through a larger range of motion and adds some functional fitness training to the challenge.

Bicycle Crunch

End by doing Sphinx pose [2] to stretch out the abs.

The Plan:

Day of Month Number of Reps Number of Crunches
Day 1 4 reps of each 20
Day 2 5 reps of each 25
Day 3 6 reps of each 30
Day 4 Rest 0
Day 5 8 reps of each 40
Day 6 10 reps of each 50
Day 7 12 reps of each 60
Day 8 Rest 0
Day 9 13 reps of each 65
Day 10 15 reps of each 75
Day 11 16 reps of each 80
Day 12 Rest 0
Day 13 18 reps of each 90
Day 14 20 reps of each 100 (you made it!)

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