10-Day Ripped Abs Challenge


Ripped Abs Challenge Free Spirited Sisters

Are you ready for another challenge?! We just love a fun fitness challenge here at FSS and thought this time we’ll focus on the core. Think ripped abs that you could eat your dinner off of.. well a good start anyways!! Like our other challenges, there are 4 exercises with reps that increase every few days. It only takes around 3 or so minutes a day so you can work it around whatever you’re doing. Straight out of bed or while the kettle is boiling.. whatever works! Grab a buddy to do it with and follow along on our Facebook and Instagram pages for some inspo. Below are some pictures and descriptions of the exercises and a printable graphic to refer to. Make sure you seek medical advice before starting if you have any issues. Let’s go!

The exercises

1. Bicycles

Bicycles Ripped Abs Challenge Free Spirited SistersLie flat on the floor with your hands behind your head.

Engage your core and lift your knees to 90 degrees.

Start to do a bicycle motion with your legs, one coming in towards your chest and one outstretched.

Simultaneously bring the opposite elbow to the knee as it comes up.

Alternate sides.


2. Mountain Climbers

Mountain Climbers Ribbed Abs Challenge Free Spirited SistersStart in a high plank position with core engaged and back straight.

Bring one knee in toward your chest while keeping the other one straight back.

Push off your back foot and switch legs so the opposite knee is toward the chest.

Keep switching legs in a running motion.

Lower intensity: Start in a high plank position. Bring alternating knees up to your chest without the running motion.


3. Heel Touches

Heel Touches Ripped Abs Challenge Free Spirited SistersLay down on your back with knees bent and arms by your side.

Lifting the shoulders off the ground slightly, reach your right hand to your right heel.

Return to centre and repeat for number of reps.

Do the same on the left side.


4. Plank

Plank Ripped Abs Challenge Free Spirited SistersRest your weight on your forearms with your elbows on the floor and shoulders over elbows.

With toes to the floor, engage your glutes and leg muscles.

Engage your core by pulling your belly button up towards your spine.

Keep your back in a straight line from head to toe, with your spine and neck soft.


Here’s to rock hard abs! Good luck!



Katie x