Do your abs need extra attention? Mine do! I don’t train them nearly as much as I do my other muscle groups but that changes today with the help of my new challenge!!
Who’s with me?
In order, here are the photos & descriptions of each ab exercise that we will be doing this month…
- Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest.
- Lift your shoulder blades off the ground.
- Straighten your right leg at a 45-degree angle and rotate your upper body to the left, bringing the right elbow toward the left knee.
- Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee.
- Alternate sides in a pedaling motion.
- Lie on your back, knees bent.
- Bring them in to your chest and back down.
- Lie on your back holding an 8- to 10-pound dumbbell with both hands.
- Lift your legs until they’re perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest.
- Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell.
- Lie on your stomach with arms bent, palms and forearms on the ground, fingers pointed forward, legs extended, and toes tucked under.
- Work your back and abs by contracting your core muscles and slowly lifting your entire torso off the floor, keeping palms, forearms, and toes on the ground.
- Avoid arching your lower back, hiking your hips upward, or shrugging your shoulders.
- Sit on the floor or on a mat with your knees bent and feet together. Keep your chin up and abs tight as you lean back slightly, engaging your abs.
- Turn your body to one side and extend your arms out away from your chest with your palms pressed together.
- Breathe slowly and rhythmically as you rotate your torso as far as possible to the other side through a count of 10 seconds.
- Hold and squeeze at the maximum tension point for 2 seconds. Rotate back to the other side.
- Lie face-up on the floor, and raise your upper legs until they’re perpendicular to the floor.
- Bend your knees slightly.
- Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can.
- Once your feet touch the floor, raise them back to the starting position and repeat.
- Lie on the floor with your legs at a 90° angle and your hands behind your ears.
- Keep your elbows back and your arms flared out. Your head should be in a neutral position with a space between your chin and chest.
- With your chin and chest facing the ceiling, contract your stomach, raise your shoulders off the floor and bring your knees towards chest.
Keep in mind this is just an AB Challenge, you still have to continue doing your cardio, hiit and strength training- this is just an addition to that!
I’ll being posting daily reminders on my Facebook page and keeping myself AND you accountable by checking in to see who’s doing them with me? I hope you’ll join me!