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Ab Challenge: Week 2

Welcome to week two 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 and week 2 exercises on two days. Next week, you will perform both week 1, week 2 and week 3’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 HERE to watch your ab workout:

Side Planks with Hip Abduction Lift Overs:

  • Lie on your side with your torso and legs in a straight line.
  • Lift up onto your forearm into a side plank position, keeping your hips elevated in line with your trunk. (Your elbow should be stacked under your shoulder for proper alignment and scapular stability).
  • Keep your abdominals engaged.
  • Holding the side plank position, lift your top leg up into hip abduction, then gently alternate kicking your leg forward and   backwards, tapping the floor in front of your bottom leg and behind your bottom leg, respectively.

 Perform two sets of ten repetitions, then switch sides.

 Perform this exercise two times a week in addition to the other moves you’ve learned.


CLICK HERE for your printable week 2 workout.

CLICK HERE for your printable week 1 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.


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