Challenge #5 - Abdominals

Chrs you beat me to the punch, I was just coming up with this week's challenge and it was an Ab challenge (great minds think alike).

Here are some other ways to strengthening you abs.


1. Plank
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The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.



2. Bicycle Excercise

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The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

3. Vertical Leg Crunch

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The vertical leg crunch is another effective move for the rectus abdominis and the obliques. To do it right:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

I plan to do two or three of these in order, resting for 30 minutes in between. I will also be holding my abs tight throughout the day.

Count me in! I already hold my tummy. I've been doing for so long it just comes natural now. My plan is to do 100 crunches a day on my exercise ball. Wish me luck!


Thanks for posting this Chrs. You are helping me stay motivated.

I havent done anything. I am gonna get started tonight. Honestly, I forgot.

I was thinking about doing some of Ahmad's videos on YouTube. His name on is "Makingthebest09"

I did level 1 of the 30 day shred twice today, (morning & night) it has some ab work in the video and my stomach is killing me!!! It's an interval workout though. Definitely keeps your heart rate going.

I did the 30 day shred for about 2 weeks. It is a great workout! I love the fact that it is only 20 minutes but you feel like you have worked out longer.

I repeated Friday's exercises. Three sets of crunches with ball under knees and three sets of reverse crunches. I will do 45 minutes of spinning followed by 15 minute stretch.

Weight loss update: Another 2.1 pounds down. Total down since January 11 is 4.1 pounds.

Congratulations on your weight loss Big Sis!

ChrsLvsBks wrote:
Weight loss update: Another 2.1 pounds down. Total down since January 11 is 4.1 pounds.

Congratulations!

GOGOGO CHRS, GO!!!!! [You must be registered and logged in to see this image.]

I need this challenge. I need to start by remembering to hold my abs. I am also thinking about whipping out my old pilates dvds. I enjoyed those so much prior to kids. [You must be registered and logged in to see this image.]

Congrads Chrs. Keep up the good work.

I have to be honest I haven't done well on this challenge. Thursday, I was really excited and I did both the plank and vertical leg crunch. My husband made something up on the ball that I tried and almost broke my neck. But this weekend it snowed here in the DMV so I was a lazy bum.

Today, I have walked 3785 steps so far. I plan to take a break at 3:30 to walk and tonight I will be going to the excercise channel to do something (anything). As well as getting some abs in there.

I will update tonight

Congrats Chrs! I need to get back on the bandwagon. My goal is to lose 10-15lbs. I have started on my spiritual journey...now it's time for my physical journey.