28 Day Abs Chalenge
Get ready to work those abs, this challenge has been adapted from my monthly challenge for April (AprilAbs), this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise every day. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what’s important.
Each exercise has progressive variations to suit your fitness and ability level.
This exercise challenge will work your abdominal muscles every day, building strength and stamina and improving your core stability. The abdominals have an essential role in everyday life should not be understated; they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you can perform at your best, prevent injury and will allow you to do manual tasks without fatigue.
Equipment Needed
- A GOOD Exercise Mat Buy on Amazon (sponsored link)
Test your progress
To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute.
Warning: If you feel pain during the test or are unable to continue, stop and record the number you achieved.
Repeat the test at the end of the month to check how much progress you have made.
Scoring the Challenge
The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month
You get either one, two or three points for the target level and either one, two or three points for the exercise variation. A maximum of ‘6’ per day and a minimum of ‘2’, unless you skip a day in which case it would be ‘0’.
Download Scoring Sheet
28 Day Abs Challenge Scoring Sheet 70 KB 27 downloads
Scoring sheet to be used to track and score the 28 Day Abs Challenge …e.g, if you choose the LEVEL 2 target Guide and Level 2 Exercise Level of Box Crunch and Alternate Leg Lower you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
NOTE: You can choose level 1 target with level 3 exercise level or any other combination, use the scoring sheet to track each day.
Challenge Design
The 28 Day Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don’t be fooled by its simplicity. The goal of these challenges is to get you moving and doing a little something every day.
The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.
Your Daily Target Guide
Exercise Variations
Easy (+ 1 point)
- Bent Knee Crunch
- Alternate Bent Knee Leg Lower
Intermediate (+2 points)
- Box Crunch
- Alternate Straight Leg lower
Hard (+3 points)
- Knee Tuck Crunch
- Straight Leg Lower
Crunches
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.
- Choose arm the position for chosen intensity.
- From this position contract, your abdominal muscles lifting your head shoulders and mid-back off the floor,
- Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
- Remember not to thrust your upper body up off the floor.
Easy – Bent Knee Crunch
Intermediate – Box Crunch
Hard – Knee Tuck Crunch
Leg Lower
To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart. You will now raise one or both legs up off the floor and maintain a 90-degree angle or straighten fully depending on the level of intensity you require.
- Focus on lowering towards the floor slowly & under control
- Maintain abdominal tension
- Remember to breath
Level 1 Easy – Alternate Bent Knee Leg Lower
Level 2 Moderate – Alternating Leg lowers
Level 3 Hard – Straight Leg Lower
28 Day Abs Challenge Day 1 Targets
Day 1 of 28 Day Abs Challenge and just 10, 20 or 30 Crunches & Leg Lowers.
- Level 1 = 10
- Level 2 = 20
- Level 3 = 30
This challenge is a steady climb so take your time & focus on really working that core
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 2 Targets
Day 2 of 28 Day Abs Challenge with 11, 22 or 33 Crunches & Leg Lowers. Simple!
- Level 1 = 11
- Level 2 = 22
- Level 3 = 33
Make sure you keep good form & protecting your lower back. Slow it down & do it right.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 3 Targets
Day 3 of 28 Day Abs Challenge is 12, 24 or 36 Crunches and Leg Lowers
- Level 1 = 12
- Level 2 = 24
- Level 3 = 36
Do this on waking & you’ll torch your abs & get them fired up for the day.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 4 Targets
Day 4 of 28 Day Abs Challenge with 13, 26 or 39 Crunches & Leg Lowers.
- Level 1 = 13
- Level 2 = 26
- Level 3 = 39
It’s all for you so work as hard as you can if you want to feel the results.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 5 Targets
Day 5 of 28 Day Abs Challenge with 14, 28 or 42 Crunches & Leg Lowers.
- Level 1 = 14
- Level 2 = 28
- Level 3 = 42
So abs may not be visible but they are the most important. That’s why it’s called ‘core’.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 6 Targets
Day 6 of 28 Day Abs Challenge and 15, 30 or 42 Crunches and Leg Lowers to get done,
- Level 1 = 15
- Level 2 = 30
- Level 3 = 45
Making yourself stronger from the inside out. Now that’s what it’s all about.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 7 Targets
Day 7 of 28 Day Abs Challenge with 16, 32 or 48 Crunches AND Leg Lowers.
- Level 1 = 16
- Level 2 = 32
- Level 3 = 48
First week done & the soreness should be wearing off by now as your body adjusts to it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 8 Targets
Day 8 of 28 Day Abs Challenge with 17, 34 or 48 Crunches and Leg Lowers
- Level 1 = 17
- Level 2 = 34
- Level 3 = 51
It really is a small part of your whole day to look after you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 9 Targets
Day 9 of #28DayAbsChallenge with 18, 36 or 54 Crunches & Leg Lowers
- Level 1 = 18
- Level 2 = 36
- Level 3 = 54
You may not have a “six pack” but you’ll have a #coreblimey core if you keep it up.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 10 Targets
Day of 10 of 28 Day Abs Challenge with 19. 38 or 57 Crunches AND Leg Lowers.
- Level 1 = 19
- Level 2 = 38
- Level 3 = 57
Working upper & lower abs means you’ll increase balance, posture & prevent lower back pain.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 11 Targets
Day 11 of 28 Day Abs Challenge with 20, 40 or 60 crunches & leg lowers.
- Level 1 = 20
- Level 2 = 40
- Level 3 = 60
Remember to exhale on your way up drawing your belly button towards your spine.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 12 Targets
Day 12 of 28 Day Abs Challenge 21, 42 or 63 crunches & leg.
- Level 1 = 21
- Level 2 = 42
- Level 3 = 63
So you may find the exercises becoming easier. They are still working, its called progress!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 13 Targets
Day 13 of 28 Day Abs Challenge with 22, 44 or 65 crunches & leg lowers.
- Level 1 = 22
- Level 2 = 44
- Level 3 = 66
Remember doing 22 really well is better than crunching out 50 really poor ones.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 14 Targets
Day 14 of 28 Day Abs Challenge with 23, 46 or 69 crunches & leg lowers.
- Level 1 = 23
- Level 2 = 46
- Level 3 = 69
These exercises should be in your routine to help maintain your core for a better version of you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 15 Targets
Day 15 of 28 Day Abs Challenge 24 and it’s 24, 48 or 72 crunches & leg lowers
- Level 1 = 24
- Level 2 = 48
- Level 3 = 72
So it may be taking longer but are you not worth it? A small amount of time for a big success.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 16 Targets
Day 16 of 28 Day Abs Challenge and it’s 25, 50 or 75 crunches & leg lowers to do.
- Level 1 = 25
- Level 2 = 50
- Level 3 = 75
If you do something everyday it becomes part of your routine. Make it your routine.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 17 Targets
Day 17 of 28 Day Abs Challenge , Today it’s 26, 52 or 78 crunches & leg lowers.
- Level 1 = 26
- Level 2 = 52
- Level 3 = 78
So 2 weeks left to make the most of your abs. Are they going to be fab? You bet they are!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 18 Targets
Day 18 of 28 Day Abs Challenge with 27, 54 or 81 crunches & leg lower to do.
- Level 1 = 27
- Level 2 = 54
- Level 3 = 81
Making a stronger core will strengthen other areas your body too. What you waiting for?
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 19 Targets
Day 19 of 28 Day Abs Challenge and it’s 28, 56 or 84 crunches & leg lower to do.
- Level 1 = 28
- Level 2 = 56
- Level 3 = 84
You don’t need a fancy gym, trainers or gym gear to get fit. You just need to turn up & do it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 20 Targets
Day 20 of 28 Day Abs Challenge , your targets are 29, 58 or 87 crunches & leg lowers.
- Level 1 = 29
- Level 2 = 58
- Level 3 = 87
So don’t procrastinate. It’s all for you. Just lay down & do it!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 21 Targets
Day 21 of 28 Day Abs Challenge with 30, 60 or 90 crunches & leg lowers.
- Level 1 = 30
- Level 2 = 60
- Level 3 = 90
10 more days to do. You can finish this & see the results. What you waiting for?
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 22 Targets
Day 22 of 28 Day Abs Challenge with 31, 62 or 93 crunches + leg lowers.
- Level 1 = 31
- Level 2 = 62
- Level 3 = 93
So Easter is over so you have even more reason to get down & crunch yourself to a stone core!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 23 Targets
Day 23 of 28 Day Abs Challenge , Today you a have 32, 64 or 96 crunches & leg lowers to do.
- Level 1 = 32
- Level 2 = 64
- Level 3 = 96
So it may be a day of rest but not for you, fortunately! It’s all about you!
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 24 Targets
Day 24 of 28 Day Abs Challenge & it’s 33, 66 or 99 Crunches & Leg Lowers.
- Level 1 = 33
- Level 2 = 66
- Level 3 = 99
Into your last week so push yourself to the limit to finish this with determination.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 25 Targets
Day 25 of 28 Day Abs Challenge with 34, 68 or 102 Crunches/Leg Lowers
- Level 1 = 34
- Level 2 = 68
- Level 3 = 102
So the number is rising but the days to do are getting few so pull it out the bag to finish it.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 26 Targets
Day 26 of 28 Day Abs Challenge & it’s 35, 70 or 105 crunches/leg lowers today.
- Level 1 = 35
- Level 2 = 70
- Level 3 = 105
So this is your last hump day this month. It’s only 70 total today! But we know you are worth it 🙂
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 27 Targets
Day 27 of28 Day Abs Challenge with 36, 72 or 108 crunches/leg lowers to get done.
- Level 1 = 36
- Level 2 = 72
- Level 3 = 108
Into your last few days on this challenge. Dig deep to get those abs working for you.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |
28 Day Abs Challenge Day 28 Targets
Day 28 of 28 Day Abs Challenge and it’s 37, 74 or 111 crunches/leg lower today.
- Level 1 = 37
- Level 2 = 74
- Level 3 = 111
If you can’t see them you can definitely feel them by now, in everything you do.
| Level 1 (+ 1 point) | Level 2 (+2 points) | Level 3 (+3 points) |
|---|---|---|
| Bent Knee Crunch | Box Crunch | Knee Tuck Crunch |
| Alternate Bent Knee lower | Alternate Straight leg Lower | Straight Leg Lower |