It's time for another workout challenge, and this one is all about the abs.  Perfect for those new to strength training, it's short and sweet — all it takes is a few minutes each day for the next two weeks and you're sure to notice stronger and more defined abs.  Instead of doing basic crunches, this challenge involves five crunch variations to target different areas of your midsection.

Here are instructions for the five different variations followed by a 14-day plan to get you all the way to 100.  It's not advised to skip right to day 14 (if you want to be able to laugh the next day without rolling over in pain), so follow the plan and adjust it as needed according to your schedule and ability level.

 

V Crunch

• Lie on your back, and lift your legs and arms up so they are extended toward the ceiling.  Lift your upper back off the floor, reaching your hands toward your feet.
• Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
• Repeat the crunch motion to complete one rep.

 

Runner's Crunch

• Start on your back with your elbows resting on the floor at a 90-degree angle.
• With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow.  It should feel a little like running.
• With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last.
• Alternate with your other leg to complete one rep.

 

Reverse Crunch

• Lying on your back, lift your legs in the air with your knees bent.  Place your hands on the floor beside you.
• Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest.  Slowly lower them back to the starting position.
• This counts as one rep.

 

Diamond Sit-Up

• Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide.  Extend the arms overhead.
• Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
• Slowly lower back to the starting position.
• This counts as one rep.

Technically considered a sit-up, this effective move works the abs through a larger range of motion and adds some functional fitness training to the challenge.

 

Bicycle Crunch

• Lie flat on the floor with your lower back pressed to the ground.
• With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat.  Be sure not to pull on your neck.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee.  Make sure your rib cage is moving and not just your elbows.
• Switch sides, and do the same motion on the other side to complete one rep.

End by doing Sphinx pose to stretch out the abs.

 

The Plan:

Raise your hand if you think that guys are nearly impossible to shop for (we're envisioning a Mean Girls scene here).

Whether you're giving fitness hints to a dad or brother or treating your exercise-loving husband or boyfriend to a dream gift, we've curated a killer list of men's favorite products — thanks to lots of help (and not-so-subtle hints) from the guys in our lives.

They shared some of their most-loved gear and holiday wish-list items, from clothes to equipment to nutrition and everything in between.  You'll find everything from $5 bargain buys to $400 splurge surprises, so you're guaranteed to find something in these awesome healthy products for men.

 

Nike Dry Knit Men's Running Shirt

Nike Dry Knit Men's Running Shirt ($80)

 

BlenderBottle Classic

BlenderBottle Classic ($9)

 

Hoka One One Bondi LTR

Hoka One One Bondi LTR ($160)

 

BOSU Balance Trainer

BOSU Balance Trainer ($100)

 

Dove Men+Care Dry Spray Antiperspirant Cool Silver

Dove Men+Care Dry Spray Antiperspirant Cool Silver ($6)

 

Manduka PRO 71" Yoga Mat, Onyx Opalescent

Manduka PRO 71" Yoga Mat, Onyx Opalescent ($128)

 

42mm Nike+ Apple Watch

42mm Nike+ Apple Watch ($399)

 

Rhone Powerstretch Gloves

Rhone Powerstretch Gloves ($39)

 

Old Navy Full-Zip Performance Jacket

Old Navy Full-Zip Performance Jacket ($45)

 

CamelBak Arete 22 70 oz.

CamelBak Arete 22 70 oz. ($80)

 

Reebok Crossfit Nano 6.0

Reebok Crossfit Nano 6.0 ($130)

 

Progenex Performance Bundle

Progenex Performance Bundle ($260-$270, depending on bundle)

 

Patagonia Men's Nano Puff Jacket

Patagonia Men's Nano Puff Jacket ($199)

 

ASICS Lyte Classic Single Tab Sock

ASICS Lyte Classic Single Tab Sock ($5, originally $10)

 

Nike Dri-FIT Shield Men's Running Pants

Nike Dri-FIT Shield Men's Running Pants ($100)

 

Petzl Tikka XP Headlamp

Petzl Tikka XP Headlamp ($50)

 

PowerBlock Sport 24-Piece Dumbbell Set

PowerBlock Sport 24-Piece Dumbbell Set ($149)

 

Adidas UltraBOOST ST

Adidas UltraBOOST ST ($180)

 

Isopure Aminos

Isopure Aminos ($35)

 

Old Navy Go-Dry Cool Training Tees

Old Navy Go-Dry Cool Training Tees ($17)

 

Fitbit Flex 2 Fitness Wristband

Fitbit Flex 2 Fitness Wristband ($100)

 

Hydro Flask Wide-Mouth Insulated Water Bottle, 40 oz.

Hydro Flask Wide-Mouth Insulated Water Bottle, 40 oz. ($43)

 

The Flexible Dieting Cookbook

The Flexible Dieting Cookbook ($14)

 

Nike Metcon 2 Men's Training Shoe

Nike Metcon 2 Men's Training Shoe ($130)

 

Title Classic Boxing Gloves

Title Classic Boxing Gloves ($15, originally $30)

 

Lululemon Metal Vent Tech Long Sleeve

Lululemon Metal Vent Tech Long Sleeve ($78)

 

Patagonia Men's Quandary Pants

Patagonia Men's Quandary Pants ($79)

 

Goat Tape Silly Soft 6-Pack

Goat Tape Silly Soft 6-Pack ($40)

 

CorePower Yoga Gift Card

CorePower Yoga Gift Card ($80 for a $100 gift card)

 

Beats by Dr. Dre Powerbeats 3 Wireless Earphones

Beats by Dr. Dre Powerbeats 3 Wireless Earphones ($200)

 

Adidas Skinny Joggers

Adidas Skinny Joggers ($65)

 

Inov-8 F-Lite 250 Shoe​

Inov-8 F-Lite 250 Shoe ($120)

 

JUNK Jet Black Headband

JUNK Jet Black Headband ($16)

 

Lululemon In Your Element Duffel

Lululemon In Your Element Duffel ($148)

 

Manitoba Harvest Hemp Pro 70 Protein Powder

Manitoba Harvest Hemp Pro 70 Protein Powder ($54)

 

Rogue Kettlebells

Rogue Kettlebells ($22-$223, depending on weight)

 

C9 Premium Cold Weather 1/4 Zip

C9 Premium Cold Weather 1/4 Zip ($35)

 

ASICS Edge Medium Duffle

ASICS Edge Medium Duffle ($60)

 

Nike Free Train Versatility Men's Training Shoe

Nike Free Train Versatility Men's Training Shoe ($90)

 

P90X Weighted Jump Rope

P90X Weighted Jump Rope ($13)

Toning up your inner and outer thighs doesn't require a trip to the gym — all you need is your own body's weight to sculpt your legs.  The following 10 no-equipment exercises will help you achieve the results you're after.  What are you waiting for?  Let's get moving.

 

1. Leg Swings

• Stand with the feet together, arms out wide.  Raise your right leg out to the side, balancing on your left foot.
• Swing the right leg in front of the left, and then swing it back out to the side.  This completes one rep.

 

2. Sumo Squat Series

• Begin in a wide stance with your legs turned out and your toes pointed outward.  With your hands at your chest, perform 10 squats in this position, making sure your bent knees do not move beyond your toes.
• Hold your last squat and slowly pulse up and down in a one-inch range 10 times.
• Maintain your squat and press your knees slightly back 10 times, feeling your glutes engage with each slow pulse back.
• Still holding your squat, lift your right heel and pulse up and down in a one-inch range 10 times.
• This completes one set on the right.  Be sure to switch sides!

 

3. Alternating Curtsy Lunge

• Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
• Return to standing, and switch sides.  This completes one rep.

 

4. Gate Swings With Cross

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward.  Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.  This completes one rep.

 

5. Scissor Jacks

• Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down.  This is the starting position.
• Jump, and cross your right arm over your left and your right foot over your left.  Jump back to the starting position, then cross with the opposite arm and foot.  This counts as one rep.

 

6. Goblet Squat

• Start standing with your feet wider than shoulder width.  With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focused in your heels, push yourself up to the starting position.  This completes one rep.

 

7. Elbow Plank With Leg Lift

• Place your right elbow on the ground.  Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.  Flex both feet if you can, and rest your left hand on your upper hip.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.  Then slowly lower it back to your bottom leg.
• Keep your waist up and lifted, and don't sink into your bottom shoulder.  This completes one rep.

 

8. Donkey Kick Pulses Series

• Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
• Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling.  Continue these small, concentrated pulses for 30 reps.
• Open your right knee out to the side, keeping your foot flexed, and pulse your leg one inch to the left.  You are not trying to lift the knee up;  try to keep it level as it moves behind you.  You should feel your glutes firing away for all 30 pulses.

 

9. Bridge

• Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.  Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up.  Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms.  Or you can also bend your elbows and rest your hands on your lower back.  If your feet are close enough, you can also hold your ankles.
• Stay here for 10 deep breaths, lifting your hips up as high as you can.  This completes one rep.

 

10. Inner-Thigh Leg Lifts

• Lying on your side, lengthen your bottom leg and cross your top leg over it.  Rest either your knee or foot on the floor.  Prop your head up with your hand, or rest your head on your arm.
• As you exhale, lift your bottom leg up, and inhale as you lower it back down.  As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor.  Your torso should stay still while you do this.  This counts as one rep.

It's time to break a sweat!  This 45-minute workout from celebrity trainer Jeanette Jenkins, who trains Pink and Alicia Keys, will help you burn up to 500 calories.  How, you might ask?  Because Jeanette keeps you moving the entire time!  It's a wonderfully intense workout, but we offer modifications for all the moves too.  Grab a towel to mop your brow, a bottle of water to hydrate during the workout, and press play.

 

I must admit, I am not a true fan of the elliptical.  Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break.  The workout is less pounding than running and more convenient than cycling.  Unfortunately, I find the machine boring.  I keep my elliptical workouts fresh by playing with all the elements the machine has to offer:  pedaling backward and alternating between pushing and pulling the handles.  Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free.  Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.

*SPM = Strides Per Minute

 

 

My elliptical has a fixed incline at 20 percent, so set the incline between 20 and 30 percent.  As always, if this is too easy or too hard, change the amount of resistance and the strides per minute.  If this workout doesn't float your boat, check out our other elliptical cardio plans.