Schedule Appointment

Ab Challenge: Week 1

Welcome to week one of the 5-Week Ab Challenge!

Our goal with this challenge is to help you target not only your abdominal muscles but your entire core. In doing so, we can help you increase your overall strength to improve body mechanics and decrease your risk for pain and injury. Perform each exercise two times a week and add in the new exercises as you get them from us. For example, this week, you will perform the week 1 exercise on two days. Next week, you will perform both week 1 and week 2’s exercises on two days. Try to avoid doing the workouts on consecutive days.

Be sure to check with your physician or healthcare provider to make sure you’re cleared to do these exercises. If you have any pain during these workouts, STOP IMMEDIATELY and contact us at 703-450-4300.

CLICK to watch your first ab workout:

Russian Twist:

  • Sit on the floor with your knees bent and feet flat.
  • Tilt your torso back part-way so you’re balancing on your sit bones at a 45 degree angle.
  • Keep your back flat and your core engaged. Don’t let your back round or your shoulders hunch.
  • Clasp your hands together and rotate your arms and trunk from side to side reaching toward the floor.

Perform two sets of ten repetitions on each side.

 To further challenge yourself, hold a filled water bottle, hand weight, kettle bell or medicine ball with both hands as your perform the exercise.

 Perform either of these variations two times a week.

Advanced Russian Twist:

  • Sit on the floor with your knees bent and feet flat.
  • Tilt your torso back part-way so you’re balancing on your sit bones at a 45 degree angle.
  • Keep your back flat and your core engaged. Don’t let your back round or your shoulders hunch.
  • Lift your feet off the floor and keep them elevated as you perform the exercise.
  • Clasp your hands together and rotate your arms and trunk from side to side reaching toward the floor. Hold a water bottle or weight for added resistance.

Perform two sets of ten repetitions on each side.

Perform either of these variations two times a week.


CLICK HERE for your printable week one workout.

At Loudoun Sports Therapy Center, it’s our goal to help you live a healthy, active, pain free lifestyle. We want to help you achieve your goal of core strength. If you experience any pain or problems along the way, call our office at 703-450-4300 or CLICK HERE to schedule your FREE ASSESSMENT with one of our physical therapists.

CLICK TO FOLLOW LSTC:

FACEBOOK                               INSTAGRAM                                TWITTER