30-Day Ab Fitness Challenge

If you've been reading our blog for any period of time, you'll know we believe that abs are made in the kitchen. There's no amount of sit-ups for crunches you can do that will give you a six-pack. I also fully understand that some people don't want a six pack - no worries, this isn't going to turn you into a six-pack machine.

This was first published March 29, 2016. It was updated and re-published March 31, 2018.

This challenge is to strengthen your core. Strengthening your core is about more than appearance, it's about helping to prevent injury as well. Add this short challenge to the end of your workouts each day. Take notes about how you feel and how hard (or easy) the challenge was. This will give you something to look back on and compare how much stronger you are.

If you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time and/or reps down and work your way up. This challenge is totally customizable based on your fitness level.

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!

Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Not sure what these exercises are? This plank post explains seven different plank variations!

30-Day Ab Challenge

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This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels!

If you are advanced and this is too easy for you, you can double or triple each day. If this is too difficult, cut the time and/or reps down and work your way up. This challenge is totally customizable based on your fitness level.

A strong core is essential to help prevent injuries, it's not all about having a six pack. 

• Regular Plank (as you can see in the picture above): Keep a straight line from the top of your head to your heels. Your shoulders should be in line with your elbows. Hold your abs in.
• Mountain Climbers: Get into plank position but on your hands. Drive one of your knees up to your chest and then return back to starting position. Do the same thing on the other side. Once you get the movement down, speed up so that you are essentially "sprinting" in this position while driving your knees to your chest. Keep your upper body stable and strong.

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

3 Simple Fitness Habits That Changed Our Life

Did you catch our post on 3 Simple Eating Habits That Changed Our Life? Not only did we change our eating habits but we also started our fitness journey. Below are a few of the fitness habits we adopted that changed our life.

RELATED: 5 Things We Have Done to Maintain a Healthy Lifestyle 5+ Years

3 Simple Fitness Habits That Changed Our Life

1. Focus on weight training first.

• Most people think that they need to start running or doing some other form of cardio when they start their fitness journey. While you can definitely have running and/or cardio goals, you will do yourself a huge favor by focusing on weight training first and early! Don't wait until you lose XX number of pounds to start lifting.
• The more muscle your body has the more calories it burns, even at rest.
• Our workout plans lay out which exercises you should do, including sets and reps along with recommended intensity levels. The workout plans also include HIIT routines, training logs, our popular grocery lists, a sample daily meal timing schedule and tips for what to eat before and after a workout.

RELATED: 5 Reasons Why You Need A Fitness Plan

2. Find a cardio activity that you enjoy.

• When you do introduce cardio, don't force yourself to do one activity. You can take a cardio based class, incline walk, run, swim, bike, etc. Switch it up so you don't get bored.
• We typically hike on the weekends as our cardio. If we are doing cardio in the gym we stick with sprints on the treadmill or incline walk/running. Scott also loves to use the rowing machine. I enjoy running short distances when the weather is nice. I call myself a "fair weather runner". ;-) Walking is a great form of exercise too!
• You don't need to spend hours upon hours on a piece of cardio equipment. Don't overdo your cardio sessions.

RELATED: 30-Day Walking Challenge

3. Take rest days seriously.

• You NEED at least 1-2 rest days per week. Your body needs time to rest, recover, and grow. When people start on a fitness plan and they are actually excited about working out (maybe for the first time in their life) they start to think that "more is better" and that is definitely not the case here. Stick with your routine/plan and see it through until the end. Read: 5 Reasons Why You Need A Fitness Plan
• This might be the most important reason: You don't need to spend your whole life in the gym/working out.

Don't get overwhelmed. So many people come to us overwhelmed that we even did an entire podcast on the topic! You can find that here. Listen to that and just get started. Don't over-complicate things...Just start moving!