“This all-action core workout will test both your body and your mind,” says Ben Lauder-Dykes, CPT, Fhitting Room instructor and the host of our June Movement of the Month Club, a 4-week ab challenge.
That’s because, with each round you complete, you’ll add two reps to the next round. This style of training is also known as a ladder workout.
Lauder-Dykes challenges: “Can you continue to push yourself to climb the ladder and take on the new challenge of each round?”
Join the movement
If you’re following along with our Movement of the Month Club, this is your workout for week 4. You’ll do one ab exercise each day, Monday through Saturday. Then on Sunday, you’ll do the full 10-minute workout. (But feel free to do this workout anytime, too!)
You’ll start with 2 reps of each exercise. For each subsequent round, add 2 reps (first round 2 reps, second round 4 reps, third round 6 reps, etc.). Keep going for 10 minutes. How high can you get?
Here’s your 10-minute ladder hard ab workout
1. Leg raise
Leg raises are a challenging ab exercise that strengthen the lower abs and improve pelvic stability.
- Lie flat on your back on the floor or a mat, legs straight, and hands placed under your buttocks for support.
- Keeping your legs straight and together, slowly lift them toward the ceiling until they’re perpendicular to the floor.
- Slowly lower your legs back down to the starting position without letting them touch the floor.
- Repeat for the desired number of repetitions.
2. Butterfly sit-up
A truly multifunctional exercise, butterfly sit-ups not only target the core, especially the lower abs, but also increase flexibility in the hips and inner thighs.
- Sit on the floor with your knees bent and the soles of your feet together, allowing your knees to drop to the sides. (Place yoga blocks or folded towels under your knees for added support if needed.)
- Lie back so your back is flat on the floor and your hands are at your sides.
- Engage your core and sit up, reaching forward with your hands to touch your toes.
- Slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
3. Side plank hip dip
Regular side plank not challenging enough? Take it up several notches by adding hip dips, which boost oblique strength, lateral control, and balance.
- Begin in a side plank, resting on one forearm with your feet stacked (staggered for additional support).
- Lower your hips toward the floor without touching it.
- Lift your hips back up to the side plank position.
- Repeat for the desired number of reps before switching sides.
4. Hollow body rock
Sticking with the theme of leveling up standard ab exercises, hollow body rocks are the advanced version of hollow holds, taking a static exercise and adding movement.
- Start by lying on your back with your arms extended overhead and legs straight.
- Lift your arms and legs off the floor slightly, engaging your core to enter a hollow body position.
- Rock gently back and forth, maintaining the hollow position without letting your limbs touch the floor.
- Continue rocking for the desired number of repetitions.
5. Plank reach out
Balancing on all fours while in a standard plank is challenging, but balancing on three limbs is next-level! You’ll really feel this one in your deep core stabilizing muscles as well as your shoulders.
- Start in a standard plank position with your arms straight and hands directly under your shoulders.
- Extend one arm forward without shifting your hips or shoulders.
- Return to the plank position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions while maintaining a strong, stable core.
6. Tuck up
Tuck ups dynamically engage your entire core, particularly the lower abs, while also improving the balance and control needed for more advanced athletic movements.
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly and lift your feet off the floor, balancing on your sit bones.
- Extend your legs and arms straight out in front of you, then quickly tuck your knees to your chest while wrapping your arms around them.
- Extend back out without letting your feet touch the floor.
- Repeat the tuck and extend movements for the desired number of reps.
This May Be the Best Day to Work Out, According to Experts
Photo: Getty Images/ Thomas Barwick
Turns out there may be a reason to prioritize movement on Monday. Ahead you’ll find out if the day of the week matters when improving your fitness. Spoiler alert: You may never want to miss a Monday again.
How do days of the week influence your activity?
Like starting fresh with a fitness resolution in the New Year, Monday is considered a notable time of new beginnings. Research1 published in Current Opinion in Psychology shows that people organize and plan their time based on landmarks, like a new week, new month, or birthday. “Mondays represent a fresh start, clean slate, and opportunity to start the week taking actionable steps to achieve goals,” says Michelle Porter, CPT, certified personal trainer and founder of Michelle Porter Fit.
Not exactly motivated by the fact that it’s Monday? Even if you don’t feel like rushing off to the gym, a workout may be just the trick to lay the foundation for your week. “Workouts cognitively jumpstart your endorphins, which leads to an overall happier mood,” says Anthony Crouchelli, CPT, a personal trainer and founder of More than Miles. “So, starting Monday off with a spark can be the best way to kickstart your goals for the week.”
The benefits of working out on Monday
You’re likely well aware of the benefits of physical activity, but why should you push yourself to schedule a Monday sweat sesh? Here are some reasons to make Monday an active day.
1. It gives you an energy boost
If you’re struggling with a case of the Mondays, a workout may be an alternative to that extra cup of coffee. Justin Kraft, CPT, a certified personal trainer and founder of Aspire 2 More Fitness, recommends pepping yourself up with exercise, “It’s an energizing way to start the week, especially after the body has had time to rest over the weekend, which often leads to better performance and focus in the gym.”
While it feels like you should do anything but move, continuing your regular physical activity regimen may improve2 your feelings of fatigue (i.e., stop your Monday ship from sinking) and make you feel revitalized. All without the caffeine jitters.
2. It makes you feel more productive
Greater efficiency? Yes, please! Exercise provides a release of dopamine (a “happy” hormone) in your brain and activates your mind. “Releasing dopamine earlier in the week leads to more productivity, as well as overall better mood in work-like environments,” says Crouchelli.
You may even get more bang for your buck if you do a short, but intense burst of exercise, like this HIIT workout. Researchers have found that HIIT workouts improved3 focus and reaction time when compared to moderate-intensity exercise.
3. It gives your confidence a boost
There’s no time like Monday to own your week. “There’s a lot to be said for the psychological benefits of a Monday workout. Accomplishing something physically challenging at the start of the week reduces stress and creates a “win” that can carry through to professional and personal goals,” says Kraft.
By pushing through, you’ll make yourself unstoppable. Regularly getting in that workout enhances4 self-efficacy and self-esteem. Kraft shares an example of how your workout success may transfer to other responsibilities: “If someone has a big presentation later in the week, a Monday workout can provide clarity and a sense of calm confidence, giving them that ‘I’ve got this’ mindset.”
4. It gets your sleep schedule on track
Did you have too much fun and get yourself out of whack this weekend…or every weekend? (Looking at you, social jet lag!) Exercise helps you get back on track with sleep, too. “Many people find that a Monday workout sets up their sleep patterns for the week, aligning body rhythms and fostering consistency,” says Kraft.
Not only does it help reduce stress—a major disruptor of ZZZs—but physical activity regulates body temperature5 to bring about better sleep. Exercise also increases the production of the hormone melatonin6, which aids in regulating your sleep cycle.
“There’s a lot to be said for the psychological benefits of a Monday workout.” —Justin Kraft, CPT
Is one day better than another when it comes to exercise?
Monday workouts may psych you up for the week ahead, but are there physical benefits? “Nope! Movement every single day is the best way to remodel your reward system, which leads to higher circulating levels, and in return being in a happier place no matter if it is Monday or Friday,” Crouchelli says.
“Never miss a Monday” is rooted in motivation and a sense of accomplishment. But when it comes to the physical gains of exercise, the day doesn’t matter. It’s the showing up that counts. “The best days to exercise are the days that you can consistently show up,” Porter says. “Mondays might be impossible for someone depending on their schedule—and that’s okay.”
What if you miss a Monday?
If your workout didn’t make the priority list on Monday, no need to worry. Some find the idea of easing into your week with fewer tasks (i.e., “Bare Minimum Mondays”) is ideal, as there’s less pressure.
Porter encourages you to look at the big picture: “Remember that we are striving for progress, not perfection,” he says. “If you miss your Monday workout, it’s okay. Tuesday is just as great a day to get your next workout in.”
Physical activity is very personal and it needs to fit your schedule. “Scheduling is essential for success,” Porter says. “However, incorporating some flexibility rather than rigid rules is helpful for our overall well-being.”
TL;DR: Monday workouts can be incredibly motivating and set the tone for success for the week ahead. That said, there are no physical benefits from working out on a certain day of the week. Mondays may not work for you, and that’s fine. It’s the consistency of your workouts that allows you to achieve your goals.