April Abs Exercise Challenge

Welcome to the April Abs Challenge for April

My monthly exercise challenge for April focuses on core workouts. This challenge includes two daily exercises: one for the upper abdominals and one for the lower abdominals. All you need is a few minutes each day and some motivation, and we’ll help you establish a daily exercise routine.

The challenge is simple and progressive: just increase your repetitions by a little each day. These two exercises won’t take much time to complete. Our challenges are designed to keep you active and engaged, not to be overly difficult; what matters most is your participation.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will engage your abdominal muscles daily, helping to build strength, stamina, and core stability. The abdominal muscles play a crucial role in everyday life; they support your trunk, protect your lower back, and enable you to carry out daily activities. A strong core will enhance your performance, prevent injuries, and allow you to complete manual tasks without fatigue.

Equipment Needed

• A Good Exercise Mat

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 1-minute timer and perform as many full sit-ups as you can in that time.

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 three 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. Use the free-scoring sheet available for download below to track your progress and tally your monthly score.

You get either one, two, or three points for the target level and one, two, or three points for the exercise variation. You can earn 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

April Abs Challenge Scoring Sheet 70 KB 67 downloads

Scoring sheet to be used with the April Abs Challenge …

Download

For example, if you choose the LEVEL 2 target Guide and the 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 total of four points for the day.

NOTE: You can choose a level 1 target with a level 3 exercise level or any other combination; use the scoring sheet to track each day. 

Challenge Design

The April Abs challenge has been put together as a simple ascending pyramid programme, with reps increasing at a steady rate of 1 per day for Crunches and leg Lowers. Don’t be fooled by its simplicity. These challenges aim to get you moving and doing something daily.

Your Daily Target Guide

To start, lie on your back in the supine position, with your legs bent and your feet flat on the floor, about hip-width apart.

• Choose the position for the chosen intensity.
• From this position, contract your abdominal muscles, lifting your head, shoulders and mid-back off the floor, 
• Hold this position at the top for a second or two, and slowly lower yourself back to the floor.
• Remember not to thrust your upper body up off the floor.

Leg Lower

To start, lie on your back in the supine position, with your legs bent and your feet flat on the floor, about hip-width apart. You will now raise one or both legs off the floor and maintain a 90-degree angle or straighten fully, depending on the level of intensity you require. 

• Focus on lowering yourself towards the floor slowly & under control
• Maintain abdominal tension
• Remember to breathe