The “22 Day” Ab Workout (NO REST!)



Sculpt Abs of Steel with this 30-Day Plank Challenge from Instagram Fitness Star Kayla Itsines

YES, there *is* a way to sculpt your core without crunches: Enter, planks.

The moves (and its many variations) fire up your abs, obliques, and back to effectively tighten your entire midsection. It's why Instagram fitness star and app trainer Kayla Itsines swears by them.

To strengthen your abdominal area ASAP, follow Kayla's 30-day plank challenge. Each day, you'll spend less than 10 minutes performing several plank variations. Every five days, you'll increase the intensity of your workout. Here's the three-part plan:

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Ruben Chamorro / Katie Buckleitner

PART 1: BEGINNER

Days 1-5:Perform the following moves in the order listed for30 secondseach. Repeat 3X.

Days 6-10:Perform the following moves in the order listed for45 secondseach. Repeat 3X.

1. Hands Plank on Knees With Alternate Shoulder Tap

How to do it:Start on all fours with your wrists beneath your shoulders, then drop your hips to so your body forms a straight line. While engaging your core and keeping your hips square to the ground, lift your right hand, and tap your left shoulder. Bring the right hand back to the ground, and repeat on the opposite side to complete one rep.

2. Hands Plank on Knees with Alternate Arm Raise

How to do it:Start on all fours with your wrists beneath your shoulders, then drop your hips so your body forms a straight line between your head and knees. Keeping your hips square to the ground and core tight, extend your left arm until it's level with your left ear. Return to starting position, and repeat on the opposite side to complete one rep.

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3. Right Forearm Side Plank on Knees

image
Ruben Chamorro

How to do it:Lying on your right side with your knees bent and stacked, place your right elbow directly beneath your right shoulder with your forearm perpendicular to your body and your left hand on your left hip. Lift your hips until your body forms a straight line from the top of your head to your knees. Hold.

4. Left Forearm Side Plank on Knees

image
Ruben Chamorro

How to do it:Lying on your left side with your knees bent and stacked, place your left elbow directly beneath your left shoulder with your forearm perpendicular to your body and your right hand on your right hip. Lift your hips until your body forms a straight line from the top of your head to your knees. Hold.

PART 2: INTERMEDIATE

Days 11-15:Perform the following moves in the order listed for30 secondseach. Repeat 3X.

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Days 16-20:Perform the following moves in the order listed for45 secondseach. Repeat 3X.

1. Hands Plank with Alternate Side Rotation

How to do it:Begin in a high pushup position with your feet about hips-width apart and your shoulders stacked over your wrists. Shift your weight into your right palm as you extend your left arm straight up, stacking your shoulders as you open your chest to the left. Return to starting position, and repeat on the opposite side to complete one rep.

2. Hands Plank with Alternate Toe Tap

How to do it:Begin in a high pushup position with your feet together and your shoulders stacked over your wrists. Keeping your hips square to the floor, extend your left leg about six inches out to the left, and tap your left toes on the ground. Return to starting position, then repeat on the opposite side to complete one rep.

3. Forearm Plank with Alternate Hip Dip


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How to do it:Balance on your forearms and toes, keeping your elbows directly under your shoulders and hips square to the ground. Your body should form a straight line from the top of your head to your heels. Keeping your core engaged, drop your right hip, and touch it on the floor. Immediately return to starting position, then repeat on the opposite side to complete one rep.

PART 3: ADVANCED

Days 21-25:Perform the following moves in the order listed for45 secondseach. Repeat 3X.

Days 26-30:Perform the following moves in the order listed for60 secondseach. Repeat 3X.

1. Spider Hands Plank


How to do it:Begin in a high pushup position with your shoulders stacked over your wrists and body in a straight line from the top of your head to your heels. Engage your core for stability as you lift your left leg and reach your left knee to the outside of your left elbow. Return to starting position, and repeat on the opposite side to complete one rep.

2. Hands Plank Walk Out

How to do it:Starting in a high pushup position with your shoulders stacked over your wrists, walk your right palm forward about one foot. Keeping your hips square to the ground, walk your left palm forward one foot. Leading with the right hand, return to starting position to complete one rep. Continue, alternating lead side.

3. Commando

How to do it:Starting in a high pushup position with your shoulders stacked over your wrists and your hips square to the ground, lower your right forearm to the ground, then your left forearm. Your elbows should be directly beneath your shoulders. Next, bring your right palm, then your left palm, back to starting position, pressing up into a high pushup to complete one rep. Repeat, this time leading with the left side. Continue, alternating lead sides.






Video: Abel Albonetti's Six-Pack Supersets

Sculpt Abs of Steel with this 30-Day Plank Challenge from Instagram Fitness Star Kayla Itsines
Sculpt Abs of Steel with this 30-Day Plank Challenge from Instagram Fitness Star Kayla Itsines images

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Date: 13.12.2018, 11:29 / Views: 43542