{"id":25941,"date":"2021-08-16T23:01:06","date_gmt":"2021-08-16T23:01:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25941"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"20-days-abs-challenge","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/","title":{"rendered":"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#How_To_Get_A_Flat_Stomach_Understanding_Your_Abdominal_Muscles\" >How To Get A Flat Stomach: Understanding Your Abdominal Muscles<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Rectus_Abdominis\" >Rectus Abdominis<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Crunches\" >Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Leg_Lifts\" >Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Flutter_Kicks\" >Flutter Kicks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#External_Oblique_Muscles\" >External Oblique Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Internal_Oblique_Muscles\" >Internal Oblique Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Side_Planks\" >Side Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Russian_Twists\" >Russian Twists<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Transverse_Abdominis_Muscles\" >Transverse Abdominis Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Medicine_Ball_Twists\" >Medicine Ball Twists\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#Transverse_Abdominis_Push-Ups\" >Transverse Abdominis Push-Ups\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The 20-Day Abs Challenge is a great way to tone your abdominal muscles and get that six-pack you&#8217;ve always wanted. This challenge includes an exercise routine designed for beginners, which can help tone your stomach muscles and make them more defined.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">You might be wondering why we chose just &#8220;twenty days&#8221; as opposed to 30 or 10 or some other number. Well, there&#8217;s no magic number when it comes to losing belly fat and getting washboard abs. It&#8217;s all about consistency and being persistent (and eating right, of course). This workout is effective because it works with your body instead of against it. You can adjust the difficulty, and frequency depending on your fitness levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using weights when it&#8217;s a great idea to add intensity to the workout &#8211; but always use proper form! Start out lifting lighter, until you&#8217;re able to find the proper amount of weight for each exercise; then gradually increase the weight by about ten pounds every week through the 20-day challenge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several different exercises you need to complete to get great gains from this program, but we&#8217;ll only cover some important ones. At the end of each <a href=\"https:\/\/betterme.world\/articles\/fat-absorption\/\">workout<\/a>, you&#8217;ll need to perform a short warm-up and a cool down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample workout set that can be modified to fit your version of the 20 days abs challenge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medicine slam ball: three sets; ten reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers: three sets; ten reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian twists: three sets; ten reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominal crunches: three sets; ten reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks: three sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side planks: three sets; ten\u00a0reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t forget to rest for 45 seconds between sets and 2 minutes between each exercise<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">Planks For Abs: Exercises That Will Set Your Core On Fire<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32602 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1024x576.jpg\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_A_Flat_Stomach_Understanding_Your_Abdominal_Muscles\"><\/span><b>How To Get A Flat Stomach: Understanding Your Abdominal Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/types-of-crunches\/\">abdominal muscles<\/a> support the trunk, allow <a href=\"https:\/\/betterme.world\/articles\/30-days-abs-challenge-calendar\/\">movement<\/a> and hold organs in place by regulating internal abdominal pressure. The four main abdominal muscle groups that combine to completely cover the internal organs include<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rectus_Abdominis\"><\/span><b>Rectus Abdominis<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The rectus abdominis muscle runs vertically from your sternum to your pelvis on each side of your abdomen. It is responsible for flexion of the spine or bending forward at the waist. It also helps hold the abdominal wall muscles in place<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises that target the rectus abdominis as part of a lower belly fat workout include:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32551 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1024x576.jpg\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Crunches\"><\/span><b>Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Crunches target the upper portion of the rectus abdominis. These are performed while lying on your back, with knees bent and feet flat on the floor<\/span><span style=\"font-weight: 400;\">. To perform a crunch you need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your shoulders off of the floor, extending your neck towards your hips until you feel a contraction in your abdomen.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly before returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do not use momentum by swinging or raising legs; keep both hands at the side and palms flat against the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure that stomach muscles contract during exercise by feeling for them to tighten up, as this ensures an effective workout for those hard-to-reach rectus abdominis muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To add more difficulty to crunches, try doing these exercises using a ball or by adding weight to your torso while doing crunches.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Leg_Lifts\"><\/span><b>Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Leg lifts target the lower portion of the rectus <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">abdominis muscle<\/a>. To perform these exercises for lower abs, you have to<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lay flat on your back, knees bent and feet flat on the floor, hands behind the head without touching ears.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise legs upward until they are almost parallel with the floor and in line with shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for one second, then return down slowly to the starting position and repeat 10-15 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure to contract your stomach muscles to effectively work the rectus abdominis muscle.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-29801 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3657-1024x576.png\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3657.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3657-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3657.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3657.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mountain climbers target the upper and lower rectus abdominis muscles and are done while on all fours. To perform mountain climbers you have to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank, with your palms flat on the floor, hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the opposite knee towards the chest by bending the leg at the knee until the knee is in line with the hip, then straighten the leg back to the plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously do the same motion with your left leg, which means that your right leg should be lifted off of the ground as your left leg goes forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs quickly for the duration of exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that&#8217;s fine.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Flutter_Kicks\"><\/span><b>Flutter Kicks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Flutter kicks target the lower portion of the rectus abdominis muscle. These are done while lying flat on your back and engaging your core. To perform flutter kicks you need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back with your legs extended, arms by your sides. Using an exercise mat will help reduce the pressure on your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your lower back into the mat and tuck your pelvis. This will help to engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift both legs off the mat, about 6 inches from the floor. You should not feel pain in your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower one leg toward the floor; as this leg gets close to the floor, lift the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue scissoring your legs by slowly switching them up and down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure not to swing or use momentum by lifting your hands during movement (keep both hands at sides).<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"External_Oblique_Muscles\"><\/span><b>External Oblique Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The external oblique muscle group lies on the sides of your abdomen and is responsible for lateral flexion or bending sideways at the waist. It also plays a role in drawing the torso forward when you bend at the hips<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anything that causes increased pressure within your abdomen can weaken these muscles, causing them to bulge out. Continued bulging due to weak abdominal muscles can lead to postural defects such as protruding stomach<\/span><span style=\"font-weight: 400;\">. The main cause of this weakness is poor diet and lack of exercise, especially when coupled with high-fat diets that stagnate intra-abdominal blood flow.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33413 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-1-1024x576.png\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4859-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Internal_Oblique_Muscles\"><\/span><b>Internal Oblique Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The internal oblique muscle group lies beneath your external oblique muscles and allows you to rotate from side to side. The primary function is trunk rotation or twisting at the waist<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In many cases, this muscle group becomes enlarged because it is constantly contracted to stabilize a weaker exterior oblique pair and reduce pressure within the abdomen.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This causes an unsightly protrusion on the sides of your abdominal region referred to as \u201cspare tire\u201d by some or sarcopenic obesity by others (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2633408\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If you are interested in increasing your stability at your core and diminishing fat deposition around your midsection, you should perform weight training exercises that work for the internal oblique muscle group.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To train your obliques in all the ways they function, you&#8217;ll need exercises that use uneven loads, instability, or rotation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises that target the obliques, and should be part of your belly fat workout, include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Side_Planks\"><\/span><b>Side Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise primarily targets the obliques. However, it also works the core, hips, and shoulders. To do a side plank, you have:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your side with your bottom forearm directly below your shoulder. Your feet should be stacked on top of each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and raise your hips. Your body should be in a straight line from head to toe.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your hips drop, and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/are-planks-good-for-abs\/\">Are Planks Good For Abs? The Truth About This Popular Workout<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><b>Russian Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The Russian twist is a great exercise to work your obliques and build abdominal strength.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with both legs straight. Bend your knees at a 90-degree angle, keeping them together and feet flat on the floor. Your back should be upright and arms extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out to the sides, rotating them as far as possible before bringing hands back together in the center or clasping them behind your head. Be sure not to jerk forward when swinging arms backward or arch your lower back (you may want a spotter for balance at first).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds before repeating the exercise. Repeat 10 times per side if performed correctly. The difficulty may be increased by adding weights held with arms down during the rotation.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Transverse_Abdominis_Muscles\"><\/span><b>Transverse Abdominis Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The transverse <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\">abdominus<\/a> muscle is located beneath your external and internal obliques and supports your abdomen during movement by constricting around the organs within your abdominal cavity. It runs horizontally underneath both layers of outermost abdominal wall skin &#8211; supporting the core structure while maintaining pressure on internal organs, such as the intestines, kidneys, and liver. This is sometimes referred to as a girdle muscle because it holds everything together (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6944888\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As this <a href=\"https:\/\/betterme.world\/articles\/what-does-meditation-feel-like\/\">muscle group<\/a> becomes stronger, you can perform more demanding physical activities without sacrificing stability at the core of your body. Performing basic standing abdominal crunches can tone this muscle group, which in turn, helps to minimize fat deposition around the middle of your body (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6944888\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\"><img decoding=\"async\" class=\"aligncenter wp-image-32554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1024x576.jpg\" alt=\"20-day abs challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that target your transverse <a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\">abdominis muscles<\/a> as part of a flat stomach workout include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Medicine_Ball_Twists\"><\/span><b>Medicine Ball Twists\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, knees slightly bent, and legs facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a medicine ball (weighted if possible) in both hands at chest level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly move the ball from side to side several times, then return it to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for two or three sets of 10\u201312 repetitions, to begin with, increasing as you become stronger.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Transverse_Abdominis_Push-Ups\"><\/span><b>Transverse Abdominis Push-Ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with hands directly beneath your shoulders and your core muscles engaged.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down slowly until only your toes are touching the ground, and raise yourself back up again.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This exercise works best if you do each repetition more deliberately rather than rushing through them quickly, which can cause you to use momentum rather than core muscles to complete the movement.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other core strength exercises such as lunges, bridges, and bicycle crunches also engage your transverse abdominis muscles.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 20-Day abs challenge is a great way to challenge yourself and get fit quickly. A workout like this will help you shed the built-up fat in your <a href=\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\">abdominal area<\/a> and make it easier to maintain your figure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This isn&#8217;t a sprint, so be sure to give yourself enough time at the end of each month&#8217;s twenty-day challenge to motivate for another one!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_20_Day_Abs_Challenge\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"5 min lower ABS workout at home \ud83d\udd25\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/ByGP4EzSfmY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6944888\/\"><span style=\"font-weight: 400;\">Comparison of the recruitment of transverse abdominis through drawing-in and bracing in different core stability training positions<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2633408\/\">Sarcopenic obesity &#8211; definition, etiology and consequences<\/a> (2009, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The 20-Day Abs Challenge is a great way to tone your abdominal muscles and get that six-pack you&#8217;ve always wanted. This challenge includes an exercise routine designed for beginners, which can help tone your stomach muscles and make them more defined. You might be wondering why we chose just &#8220;twenty days&#8221; as opposed to 30 [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[58],"tags":[],"coauthors":[123],"class_list":["post-25941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abs-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"If you are looking for a way to tone your abdominal muscles and achieve that six-pack abs, the 20-day abs challenge may be for you. Read on to learn more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine\" \/>\n<meta property=\"og:description\" content=\"If you are looking for a way to tone your abdominal muscles and achieve that six-pack abs, the 20-day abs challenge may be for you. Read on to learn more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/serious-fitness-lady-with-beautiful-healthy-body-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b\"},\"headline\":\"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\"},\"wordCount\":1919,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/serious-fitness-lady-with-beautiful-healthy-body-scaled.jpg\",\"articleSection\":[\"Abs Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The 20-Day Abs Challenge is a great way to tone your abdominal muscles and get that six-pack you've always wanted. This challenge includes an exercise routine designed for beginners, which can help tone your stomach muscles and make them more defined.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You might be wondering why we chose just \\\"twenty days\\\" as opposed to 30 or 10 or some other number. Well, there's no magic number when it comes to losing belly fat and getting washboard abs. It's all about consistency and being persistent (and eating right, of course). This workout is effective because it works with your body instead of against it. You can adjust the difficulty, and frequency depending on your fitness levels.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Using weights when it's a great idea to add intensity to the workout - but always use proper form! Start out lifting lighter, until you're able to find the proper amount of weight for each exercise; then gradually increase the weight by about ten pounds every week through the 20-day challenge.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are several different exercises you need to complete to get great gains from this program, but we'll only cover some important ones. At the end of each <a href=\\\"https:\/\/betterme.world\/articles\/fat-absorption\/\\\">workout<\/a>, you'll need to perform a short warm-up and a cool down.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a sample workout set that can be modified to fit your version of the 20 days abs challenge:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Medicine slam ball: three sets; ten reps<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Mountain climbers: three sets; ten reps<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Russian twists: three sets; ten reps<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\",\"url\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/\",\"name\":\"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/serious-fitness-lady-with-beautiful-healthy-body-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"If you are looking for a way to tone your abdominal muscles and achieve that six-pack abs, the 20-day abs challenge may be for you. 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine - BetterMe","description":"If you are looking for a way to tone your abdominal muscles and achieve that six-pack abs, the 20-day abs challenge may be for you. Read on to learn more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/","og_locale":"en_US","og_type":"article","og_title":"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine","og_description":"If you are looking for a way to tone your abdominal muscles and achieve that six-pack abs, the 20-day abs challenge may be for you. Read on to learn more!","og_url":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/serious-fitness-lady-with-beautiful-healthy-body-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b"},"headline":"The 20-Day Abs Challenge: Get Sculpted In Less Than 3 Weeks With This Exercise Routine","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/"},"wordCount":1919,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/20-days-abs-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/serious-fitness-lady-with-beautiful-healthy-body-scaled.jpg","articleSection":["Abs Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The 20-Day Abs Challenge is a great way to tone your abdominal muscles and get that six-pack you've always wanted. This challenge includes an exercise routine designed for beginners, which can help tone your stomach muscles and make them more defined.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">You might be wondering why we chose just \"twenty days\" as opposed to 30 or 10 or some other number. Well, there's no magic number when it comes to losing belly fat and getting washboard abs. It's all about consistency and being persistent (and eating right, of course). This workout is effective because it works with your body instead of against it. You can adjust the difficulty, and frequency depending on your fitness levels.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Using weights when it's a great idea to add intensity to the workout - but always use proper form! Start out lifting lighter, until you're able to find the proper amount of weight for each exercise; then gradually increase the weight by about ten pounds every week through the 20-day challenge.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are several different exercises you need to complete to get great gains from this program, but we'll only cover some important ones. 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