If you want a flat stomach and smaller waist, try this 14-day abs challenge. The plan uses top core moves from 2020. In 8 minutes a day, you work hard. The workout is short and fits busy days.
Why This Workout Works
The plan picks top moves from many well-liked videos. It fires your six-pack muscles, your side muscles, and your deep core. Each exercise makes your core burn fat and tighten.
What to Expect
• Duration: 8 minutes per session
• Frequency: Daily for 14 days
• Equipment: None; your body is enough
• Intensity: High—you will feel the burn
Breakdown of the Workout
-
Star Crunches:
Spread your legs. Reach your right hand to your left foot and your left hand to your right foot. Keep your core tight with each rep. -
Knee Bends with Claps:
Bend your knees and clap your hands on each side in turn. This move fires your center muscles. -
Diamond Hand Crunches:
Place your hands in a diamond shape under your lower back. Perform slow moves to work your lower abs. If it feels too hard, lift your legs to ease the strain. -
Leg Lowering Touchdowns:
Keep your legs near the floor. Touch each leg down one at a time while your core stays strong. -
Oblique Crunches:
Crunch from your side. Reach across your body and pull your muscles in with each move. -
Hundreds:
Lie in a double-leg tabletop pose. Pump your arms and keep your eyes forward. Use your head for light support if needed. Lower your legs if you feel strain. -
Plank Holds and Transitions:
Hold a plank to work your entire core. Then move forwards and backwards while keeping a strong center. -
Side Dips and Forwards:
Dip your hips to each side while moving forward. This move works your side muscles. -
Dead Bugs:
Lie on your back. Extend opposite arms and legs in turn. Keep your core engaged to test your balance. -
Seated Rotations:
Sit up straight. Rotate your torso from side to side. Keep your moves slow and your core tight. -
Rotating Leg Runs:
Lift your legs in the air. Rotate your torso as you move your legs like they are running.
Tips for Success
• Do each day for the best results.
• Change moves if they feel too hard.
• Keep each move steady and true.
• Hold your head lightly when crunching to save your neck.
• Pull your belly button in toward your spine with every move.
Results You Can Expect
After 14 days, many people feel a stronger and tighter core. Your muscles will burn fat and look firmer. Change depends on your diet and body fat. Many report feeling more solid and fit.
Wrapping It Up
This 8-minute workout takes no extra tools yet works your core hard. A 14-day commitment pushes you to work every muscle and burn belly fat. Each rep brings you closer to a toned center. Share your progress and feel strong at home.
Take away: Spend 8 minutes a day for 14 days to work your core. Use these moves to burn fat and shape your abs. No gym is needed. All you need is focus and drive.
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