I see a lot of squat challenges and AB challenges floating around the internet and it makes me cringe just a little bit, squatting and crunching every day with super high repetitions and planking for minutes on end.
While weight training, with increasing heavier load is the best way to develop tone and get stronger IMO, I won’t discount a well organized, body weight workout that you can do anywhere. Just please let the hundreds of squats and crunches go and focus on targeting the legs and glutes from different angeles, using different exercises.
I guess you could say I created my own 21 day “challenge” to target the core and lower body which you can access here, with exactly what to do on each day. The exercises are right here for you on this page.
Give this a shot for 21 days and let me know how it goes.
Plank – You can use a kneeling plank as a modification. Brace the core, squeeze the glutes and pull the elbows toward you without moving them.
Fire Hydrant ~ Start kneeling and with a bent knee open the leg out to the side, like shown. Pause for a 2 count and lower back down.
Dead Bug ~ One at at time, extend one leg out keeping the back in neutral. Bring the leg back in and switch sides.
Squat baby ~ You know the drill. Shoulder distance apart stance, neutral spine and keep the knees from collapsing inward.
Elevated Glute Bridge ~ Lower and lift the hips, squeezing the glutes at the top. For a more challenging variation do one leg at a time.
Side Lying Clam ~ Keep the feet connected and open and close the knees with a 2 count pause at the top.
Split Squat ~ Keep the front heal down and lower so the back knee is hovered over the ground (or as low as feels ok for you). Keep the torso vertical.
Donkey Kick ~ Keep the knee bent, spine in neutral and press the heal up towards the ceiling quickly, no pause.