Alrighty peeps – it’s that time – the holidays are fast approaching and we’re likely to let ourselves go a bit in the cold months so let’s start the cold weather off right with an Ab Challenge for November:
This is a 24 day challenge, set up in 6 day sequences (and resting after every 3rd day). I think this is a great way to stay motivated when you’re really wanting to cuddle under a warm blanket. Prepare to start this on November 1st and we’ll work together. Good luck to you all and I’ll check back in with this after the 24 days.
~Fit Bitch
Fit Bitch 
i am looking forward to starting this exercise, i would like to know if it is just the set of three exercises a day or 3 sets of each a day?
Hi Tianna,
I believe you start off with the 5 crunches, 5 leg raises and 10 second plank and increase each day listed until you get to the last day of 150 crunches, 58 leg raises and 90 second plank. Now, that being said, if you feel like doing more in the first week or so you can certainly do reps of each exercise until you get to the higher numbers. Good luck. See you at the end of November. 🙂
I wanted to know many times a day should i do the crunches starting up on day one and how many sets of 5 should do at one time
Hi Bambi,
Typically, you would just do one set of each exercise (I’m assuming many of these challenges are meant for beginners), however, for the first few days or so, if you feel you can do more reps, then by all means, go for it. Or, you also have the option of just incorporating the exercises into your regular fitness routine. Good luck.
I would like to do this so I do 5 crunches five leg raises and 10 second planks for six days? And then the next week I do 8 crunches A leg raises and 12 second planks the next week? Trying to figure out how this works.
Hi Gina,
Each day has the reps set out for you and each day increases by a few. So day 1 you’ll do 5 crunches, 5 leg raises and a 10 second plank / day 2 you’ll do 8 crunches, 8 leg raises, 12 second plank, etc.
Oh ok thank you very much for responding. I’ll keep you posted on my Progress. Starting tomorrow
Good luck, Gina. I hope you’ll stay in touch with your progress. 🙂
Starting this today let’s go ladys I just had a baby so hopefully this will help get my stomach back right
Way to go Shemeka. You can do this. 🙂
How long do you hold each plank move?
Hi Kelly – each exercise is listed in the blocks: Day 1 you’ll do a 10 second plank / Day 2 you’ll do a 12 second plank, etc.
Duh me- not the plank, the leg raises. How long do you hold each one?
Haha…no worries on that.
The leg raises you don’t actually hold. Once you get further into the month and the amount of raises it’ll become harder (provided you’re doing them right – lay flat on your back, and keep spine on the ground use your core to lift and lower your legs).
I’m very excited to get started on this challenge (which it’s going to be) but is this going to help with my inner thighs? If not do you have any suggestions that I may Throw in with this challenge?
Hi Sharmaine,
Squats and lunges are both good for the thighs. I posted a mini Squat Challenge a few months ago (https://nsfitbitch.wordpress.com/2013/08/25/call-me-maybe-squat-challenge/) as well as a month-long Squat Challenge (https://nsfitbitch.wordpress.com/2013/04/16/squat-challenge/). If you’re at the gym or have the equipment, ellipticals are great (increase the resistance) and so are bicycles and stationary bikes. And you can find tons of thigh workouts on YouTube. Good luck. 🙂
Wow.. I was holding the leg raises for however many seconds the planks were.. and I’m on day seven tomorrow.. my legs hurt!! Haha thank goodness I found this when I did before the planks went any higher.loll
Way to go, Jessica. Good luck with this challenge. And if your legs are sore try soaking in a warm Epsom salts bath and do some minor stretching. 🙂
I just came across your site about a few days ago and started this challenge. My core feels great. It’s hurting so I know it’s working and I’m doing it correctly. I’m going to try your month squat challenge as well. 🙂 thank you!
Hi Leann. Thanks so much for stopping by. Keep at your hard work – be careful not to overdue it. Being a little sore from new movements and exercise is expected but be sure not to injure yourself. 🙂
Thank you 😉
I was very excited to come across this challenges. I will be starting it Monday along with my Auqua Zumba. I know my results will be awesome.
Hi Jasmine,
Aqua Zumba is so much fun. Having fun with your workouts is key….then you forget you’re doing work. 🙂
Ok I know I’m late but better late than never. Day 1 for me lets get it ladies.
Hey Venita! Welcome and good luck. 🙂
I started this with a friend of mine on the first via a Facebook challenge to myself that she called me on. I’ve been doing it and I feel great. The leg lifts are becoming more of a challenge and the planks almost kill me every time. A couple times I have had to stop and start over because I just don’t have the strength. Is there a modified version or some additional something I can be doing to help with that? I should mention this is my first serious attempt at getting back in to shape since I had my son. 16 months ago…. If you have any advice I would love it!
Hi Trisha! Congratulations on starting and sticking with the Challenge.
My advice to you, if you’re struggling a bit as the reps get tougher, is to take a short break when you need to. if you’re in the middle of a plank and you feel like you’re going to die, take a knee. There’s nothing wrong with that. If you have 40 leg raises to do and after 25 you need to take a break – do it. Once the reps get higher you can even cut and rotate them. Ex. On Day 13 you have 75 crunches 40 leg lifts 50 second plank. You COULD split the reps and do 33 crunches 20 leg lifts 25 second plank — and then repeat it to complete the reps.
Also, a word of advice I learned from my second time with the original Ab Challenge – do your planks first. If you’re doing the other exercises first and then finish with the planks you may find that you struggle. Get your planks out of the way first and I guarantee it won’t feel like you’re going to collapse. 🙂
I followed your advice tonight and it was much better. I did my plank first, in two 25 second increments then rotated my crunches & leg lifts. Still felt all the Ben I wanted without feeling like I was gonna die. Thank you so much! Once I finish this challenge I want to do the squat & push up ones next. Think that’s something I can do at the same time? Since I’m just getting in to exercising after a long hiatus I am afraid of trying to do too much.
Hey Trisha. See….getting the planks out of the way first makes a huge difference in your performance.
I think you can definitely do the Squat and Push Up Challenges together. If, after you’ve been doing them for a few days/weeks, you feel more tired or you’re struggling more, it’s certainly fine to slow down and do one at a time. Do what’s best for you, Doll. 🙂
I have been doing it since November 1st! Of course, by day 13 I have had to take a break! But I do see a difference so I am going to keep it up! Thanks for the advice on doing the planks first! I will try that tomorrow!
Way to go, Cathy! And see? Doesn’t doing the planks first make such a difference? 🙂 (And there’s nothing wrong with taking a break. If you watch all those fitness videos – Shaun T, Jillian Michaels, etc. – they all take breaks too.)
Hey I just finished day 10 of this and I was wondering if maybe it was a typo that you do 50 leg raises on day 10 because on day 11 its only 33? I did the 50 haha, but I was just curious.
Hi Elizabeth. I never noticed that before. I think you’re right that it is a typo. Likely it’s supposed to be 30 leg raises again. Way to go on doing 50 anyway. And thanks. 🙂
After you complete the 24 day routine, then what? Do you start over? Or alternate different challenges for other body parts? I just hate to lose what I have accomplished with the Abs.
Hi Sunny,
First thing you need to do is rest for a few days. Your body definitely will need it. Then you can work on other ab exercises (YouTube is great for demos) or you can start over (or you can start the 30 Day Ab Challenge https://nsfitbitch.wordpress.com/2013/05/08/30-day-ab-challenge/ – although I would wait at least a month before starting either of these Challenges again) or even just do every other day of the Challenge. As long as you’re doing exercises that engage your abs you should be able to maintain your results. Planks and alternative crunches are excellent and my faves.
Great post! This is just the kind of information that i had been looking for. Thanks a ton once again, Regards, Abdominal exercises
Thanks for stopping by! 🙂
How many times a day for that days exercises should we do?
Hi Olivia,
That is entirely up to you. If you are new at exercising or are including the Challenge with an exercise routine then one time can be all that’s needed of you. However, if you want to do the day’s Challenge more than once a day, you can go ahead and do that too. I always maintain that if you’re sore, fatigued or under-the-weather, don’t push yourself. Do what you can do and save the rest for the next day. Good luck. 🙂
I just started this today…i cant do alot of exercising do to my limitations but i do have a question..do i just do one set each day or do i repeat the sets a few times a day ?
Hey Julie,
You do what’s comfortable for you. If that means one set of each per day, then that’s all you need to do. That’s what’s right for your body. 🙂
Hi! me and my friend are starting this challenge and I was just wondering…
Is that YOU in the pic? Im just curious..
but yea shes making me do it but I don’t want too but I HAVE to lol:)
but yea do you also have some encouraging words for us (me) thanks
Hi Leah,
Haha…no, that’s not me in the photo. 🙂
Congrats on starting this Challenge but be sure you’re doing it for YOU and no one else. You don’t want to set yourself up for failure. If you are determined to do it I fully support you.
Having a buddy to do this (and any) exercise with will be fun. You can help motivate each other – be each other’s cheerleaders!
Good luck and let me know if I can help you with anything. 🙂
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