28-day Core Challenge
Day 1 - Kneeling push-ups
Keep your core tight and bring your chest to the floor while pushing your body back up to a plank position.
Day 2 - Cat/Cow
On your hands and knees, arch your back while looking up and then push your belly button in and round your back as much as possible while tucking your chin in.
Day 3 - Plank hold
On your hands or elbows, maintain a plank position.
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Day 5 - Hollow Hold
Lying on your back, lift your feet and arms off the floor, while keeping your low back on the floor.
Day 6 - Climber (opposite knee to elbow)
In a plank position, bring your knee to the opposite elbow and alternate sides.
Day 7 - Bird Dog
With your hands under your shoulders and knees under your hips, extend your right leg behind you and right arm in front, without arching your lower back. Alternate sides.
Day 8 - Side plank
On the side, hold the plank with you forearm on the floor.
Day 9 - Toe Touch
Lying on the floor on your back, bring your legs straight up. With your arms straight try and touch as high as you can towards your toes.
Day 10 - Superman hold
Lying on the floor on your stomach with your arms straight out in front of you, lift your feet and arms off the floor and hold.
Day 12 - Inch Worm
Standing tall, keep your legs as straight as possible and reach down with your arms towards the floor. Walk your hands out into a plank position and walk back to initial standing position.
Day 13 - Plank Jacks
In a plank position, in one movement, open both feet to then bring them back together while keeping your core tight.
Day 14 - Scap Push-ups
In a plank position, keeping your arms straight retract and protract your shoulder blades while keeping your core tight.
Day 15 - Shoulder Taps
In a plank position, bring your right hand to your left shoulder while alternating sides.
Day 16 - Flutter Kicks
In a hollow position, keeping your legs straight, alternate kicking your feet up and under each other
Day 17 - 1 leg glute bridge
Lying on your back, bend one knee, while pushing the other leg straight up to the ceiling, hold that position.
Day 19 - Reverse Crunch
Lying on your back, bring both legs up with knees bent. Bring your knees towards your chest without swinging.
Day 20 - Standing Obliques with a weight
Standing tall with a weight in your hands above your head. Bend to each side slightly without moving your hips.
Day 21 - Lateral Crunch
Lying on your back, bend your knees with your feet on the floor. Arms straight on each sides with palms facing up, bend on each side trying to read the heel of your foot.
Day 22 - Glute Bridge
Lying on your back with knees bent and feet on the floor, lift your hips up off the floor and hold the position.
Day 23 - Plank leg lift
In a plank position, alternate by lifting one leg at a time from the floor while keeping your leg straight and core engaged.
Day 24 - Straight leg lifts
Lying on the floor with your legs straight up, lift your hips off the floor in a small and controlled movement, without swinging your entire body.
Day 26 - Side clam shells
Lying in a side plank position, keeping one knee on the floor, lift your hips up off the floor while opening your knees and back down. Keep your hip off the floor and all times.
