If you’ve vowed that 2023 is the year you build stronger abs, then start with this straightforward plan from Alexandra Nixon, a level 3 personal trainer, and online fitness and nutrition coach. She’s devised a week’s worth of abs workouts that involve just two exercises per session.
“We all have abs,” says Nixon. “Some people’s abs are more visible than others depending on body fat levels, but they are there, so they can be trained. Our abs are worked during most compound exercises and some argue that you don’t need to train your abs in isolation.”
While Nixon says that technically you don’t need to train your abs directly, it can be worthwhile if you want them to grow and get stronger – and you probably do because stronger abs can improve your balance, strengthen your back and help prevent injuries.
Then, Nixon adds, “if you decide to, you can reveal the six-pack you’ve been building by reducing your body fat.” This 30-day abs challenge may help you do just that by mixing isolation moves with HIIT workouts.
How To Do These Workouts
There are three workouts spaced across the work. Each workout consists of a superset – two exercises done back to back. Repeat the superset for a total of three times.
“Ensure you focus on completing each rep slowly and with control, and add more weight as you get stronger,” says Nixon.
Monday Workout
1A Weighted sit-up
Sets 3 Reps 8-10 Rest 0sec
Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell or other weight across your chest, engage your abs and lift your upper body off the floor, bringing it to your thighs. Pause for one second, then lower slowly.
1B Reverse crunch
Sets 3 Reps 10-12 Rest 60sec
Lie on your back with your legs raised, knees bent at 90° and knees directly above your hips. Keep your hands by your sides, engage your abs, and bring your hips and knees up and in towards your chest, lifting your hips off the floor. Lower slowly.
Wednesday Workout
1A Weighted bent-knee crunch
Sets 3 Reps 8-10 Rest 0sec
Lie on your back with your knees bent and feet off the floor, holding a dumbbell with your arms extended. Engage your abs and lift your shoulders off the floor. Keep your head neutral by tucking your chin in to your chest. Lower slowly.
1B Leg raise
Sets 3 Reps 10-12 Rest 60sec
Lie on your back with your legs extended and lower back pressed into the floor. Engage your abs and lift your legs, keeping them as straight as possible, until they are pointing at the ceiling. Lower them slowly until they’re just above the floor, then begin the next rep.
Friday Workout
1A Weighted Russian twist
Sets 3 Reps 8-10 Rest 0sec
Sit on the floor with your knees bent, holding a dumbbell in both hands. Lean your torso back 45° and lift your feet slightly off the floor to create a V-shape with your torso and thighs. Engage your abs and rotate side to side slowly, touching the floor with the dumbbell on each side.
1B Forearm plank
Sets 3 Time 30-60sec Rest 60sec
Lie on your front, propped up on your forearms and toes. Your elbows should be directly underneath your shoulders. Hold your body in a straight line, engaging your abs and glutes.
