This ab challenge will transform your core

Each day, we’ll do a different ab exercise designed to target every corner of your core, from the deep transverse abdominis to the obliques. You’ll push through planks, twist through Russian twists, and crunch your way to a stronger, more sculpted core.

“The abs and core muscles are involved in many different movements and actions where they work individually [alone] or synergistically [together] at varying levels of intensity,” he says Ben Lauder-Dykes, CPTpersonal trainer, Fhitting Room instructor and the host of June’s Club Movement of the Month.

“So it’s important to expose yourself to different exercises so you can build strength and fitness to perform well in your workouts or [daily] activities.”

Lauder-Dykes’ program will help you build the core strength that stabilizes your entire body, improves your balance, and reduces your risk of injury. So grab a mat and get ready to take a few minutes a day to transform your core!

Join us to get all the benefits of a strong core

Strong abs are important not only for your workouts but also for your daily activities. Here is just a sampling of the benefits of a powerful core.

Strengthening the core muscles stabilizes the spine, pelvis and shoulder girdle, creating a stable base of support. this allows for greater efficiency of movement and reduces the chance of injury, according to a 2015 review in Brazilian Journal of Physical Therapy.

A strong core is also linked to improved balance, which supports functional abilities and reduces the risk of falls, especially among older adults, according to a 2014 study in Journal of Physical Therapy Studies.

Additionally, a strong core strengthens posture and can relieve lower back pain, a common problem for many adults, according to a 2015 study also in Journal of Physical Therapy Studies.

How Abdominal Induction Works

Starting Monday, June 3, 2024, you’ll have one ab workout to do each day, ending with a 15-minute all-movement workout on Sunday. Each week features different exercises in a unique training format, helping you find new ways to challenge your core throughout the month.

Here’s what you can expect:

Week 1

1. Seat with straight leg
2. Forearm plank
3. Dead bug
4. Figure 4 leg raise
5. Side board
6. Pack up
7. HIIT abs workout

Week 2

1. Hollow grip
2. V-up with one leg
3. Sit up
4. Cross hold
5. Russian twist
6. Sprinter sit-ups
7. Basic endurance training

Week 3

1. Crisp bike
2. Interchangeable side board
3. Side heel touch
4. Rocker board
5. Bird dog
6. Reverse crunch movement
7. AMRAP abs workout

Week 4

1. Leg lift
2. Butterfly sit-up
3. Side plank hip dip
4. Hollow rock
5. Plank reach out
6. Pack up
7. Abs workout with ladder

Abs challenge calendar

Get a printer-friendly version of the calendar here.

How to join the Movement of the Month Club

1. Print and/or save your calendar

Print the calendar above or save it to your phone and use it every day to help you stay on track. Do the exercise (or workout each day) and then check this box when you’re done.

2. Register at club on Facebook

Us community of nearly 60,000 members (and growing!) is here to support and motivate you throughout the month. Let the team know how your day’s routine went, post photos or videos of your workouts, or share your favorite ab-related meme or motivation.

3. Start the exercises

On Day 1, start by sitting straight. See the links below for details on each week’s moves:

4. Celebrate your success!

You made it to the end! Take a moment to appreciate this achievement – and let us know how it went our Facebook group.