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Ab Challenge: Week 3

Welcome to week three 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, week 2 and week 3 exercises on two days. Next week, you will perform both week 1, week 2, week 3 and week 4’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.

Lower Abs Leg Raises with Hip Adductor Squeeze:

  • Lie on your back with your legs extended.
  • Squeeze a pillow of a water bottle between your feet to activate your hip adductors (the muscles on the inside of your thighs).
  • Tighten your abdominals, gently tuck your pelvis so your lower back is flat against the floor and lift your legs straight up toward the celiling so your hips are flexed to 90 degrees.
  • Keeping your legs stright and your abdominals tight, gently lower your legs toward the floor, keeping your back flat.
  • Don’t let your lower back arch.
  • Only lower legs as far as you can without letting your lower back arch. Don’t let your feet touch the floor.
  • Slowly lift your legs back up toward the ceiling.

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 3 workout.

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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