Take your ab workouts to the next level with the Intense Core challenge! This program is 15 days and focuses on strengthening that core. There are low impact and no jumping variations throughout and no equipment is required.
Here's a useful video on the topic: https://www.youtube.com/watch?v=vN_jTQuSkjg
If your arms are hurting from it please take precaution and use a thicker fitness/yoga mat. This helps with the elbows and gives a softer surface for doing the exercises. You can also try modifying the exercises to build some upper body strength, before moving to the non-modified version.
Wrist pain can be caused by multiple factors, but it’s usually due to our hand position. Do make sure you are not extending too far in front of you, too close to your body or too wide apart. Other things to take note of are if you wrists are turning towards/away from you. Take precautions and make sure you find the position that is most comfortable for you while maintaining proper form.
Especially with planks, it is important to make sure your butt is not poking up or dropping down. Your core and arms should be stabilising the rest of your body in these exercises. If you don’t feel it in your core, I would recommend you practice with a regular high or low plank to understand the mind muscle connection until trying the different variations.
I highly recommend using a thick fitness mat. This helps greatly with the pressure on your elbows. Another thing to remember is that modifications are there for a reason! If you cannot do an exercise, modify it. You can only get stronger! Doing the modified version with the right form is better than doing the non-modified version in wrong form. Remember, when you can’t do something, think about something you CAN do. That is what matters!
You are recommended to do ALL videos listed for each day. E.g. if a day has three videos, you should do all three. If a video is listed twice, you should do it twice. If you're having trouble doing them, stick to the low impact versions until you get stronger. That being said, the warmup and cooldown videos are optional, and some days include other optional videos. While it's recommended you do these, they're not essential. Remember, these schedules are my recommended guide - please feel free to make changes as necessary to suit your needs.
The order in which I listed them is my recommendation. You can break them up and do them across the day, but it's worth just getting it all done in one session if you're able.
It's meant to be hard! If it wasn't hard, you wouldn't get results. Don't feel pressured in performing at 100% at the start. Go at your own pace, it's totally fine and expected. The key is to keep track of your progress, slow down and focus on your breathing and form and aim to do better each day. Soon you'll realise you're much stronger and you'll soon progress and be able to follow along all the way.