The Kiss Fitness Blog
#AprilAbs Monthly Exercise Challenge

The Kiss Fitness monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise everyday. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what's important.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will work your abdominal muscles everyday, building strength and stamina and improving your core stability. The abdominals have an important role in everyday life should not be understated, they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you are able to perform at your best, prevent injury and enable you to do manual tasks without fatigue. Off course working your stomach area comes with aesthetic results too once body fat is reduced.




Equipment Needed

Test your progress

To test how we get on throughout the month and how well you've progressed, it's a good idea to perform a simple sit up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit up exercise as you can within the minute. If you feel pain during the test or are unable to continue, stop and record the number you achieved.

Repeat the test at the end of the month to check how much progress you have made.

Challenge Design

The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don;t be fooled by it's simplicity. The goal to these challenges is to get you moving and doing a little something everyday. The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.


Your Daily Target Guide

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Name Date added  
April Abs Target Guide 2017
Popular 2017 Attribution-NonCommercial-NoDerivatives 4.0 International 259.71 KB 18
22/03/2017 05:46:41


To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip width apart.

  • choose arm the position for chosen intensity.
  • From this position contract you abdominal muscles lifting you head shoulders and mid back off the floor, 
  • Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
  • Remember not to thrust your upper body up off the floor.

Easy - Bent Knee Crunch with Hands Cross Chest

Bent Knee Crunch with Hand Cross Chest


Intermediate - Bent Knee Crunch with Hands Behind Head

 Bent Knee Crunch with Hands Behind Head

Hard - Bent Knee Crunch with Hands Overhead

Bent Knee Crunch with Hands Overhead

Leg Lower

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip width apart. You will now raise one or both legs up off the floor and maintaining a 90 degree angle or straighten fully depending on the level of intensity you require. 
  • Focus on lowering towards the floor slowly & under control
  • Maintain abdominal tension
  • Remember to breath

Easy - Unilateral Bent Knee Leg Lower

 Unilateral Bent Knee Leg Lower

Intermediate - Bent Knee Leg Lower

Bent Knee Leg Lower

Hard - Streight Leg Lower

Streight Leg Lower

Monthly Exercise Challenges

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