![]() While there are many benefits to aerobic exercise, it is important to understand how much is too much. It can be performed with or without equipment and can range from a simple walk to a strenuous workout at the gym. Each time you plank, try to hold for five seconds longer.Bicycle crunches are not an effective use of time.Īerobic exercise is any type of cardiovascular conditioning. Your muscles will tire as they fire to keep your body in a straight line. Your back should be in a straight line as you contract your entire midsection to hold your body up.Īction: Contract your entire midsection and squeeze your glutes to help keep yourself in a straight line. Set Up: Facing the ground, place your body weight between your elbows and toes. Keep your head planted on the ground and use your core muscles to raise and lower your hips, do not let momentum take over. ![]() ![]() Do 20 reps.Īction: Contract your lower abdomen and raise your hips off the ground about 1 to 2 inches. Raise your legs back up to 90 degrees and repeat. Place your hands down by your hips for support.Īction: Lower your legs about 1 to 2 inches off the ground, but your lower back should not arch or lose contact with the ground. Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted at a 90-degree angle. Place your hands down by your hips for support. Set Up: Lay flat on the ground, keep your feet together, and extend your legs straight out and lifted legs at a 45-degree angle. Make sure to keep your lower back on the ground-do not arch your back. Do 20 reps.Īction: Open your feet until they are at a V-shape, then close. As you pull in your knee, lift and twist your chest to reach your right shoulder towards your left knee. Set Up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.Īction: Contract your abs, extend your right leg while you pull your left knee in. ![]() Set up: Lay flat on ground, keep your legs in table top, place your hands behind your head, and look straight up.Īction: Contract your abs, lift your chest towards knees to get your shoulder blades off the ground, and keep your neck straight. Write down your progress each day in your calendar.‘Like’ our FaceBook Fan Page if you haven’t already ( ) and follow us on Twitter. Get social for more support and motivation.Download and print your 1 Month of Abs and sign up for our.A workout partner makes the challenge a little easier and more fun. Enlist support by forwarding this to a friend or give to your trainer.Pick your start date and write it in your calendar.Watch this video tutorial for safety tips.What’s important is your commitment to get stronger! No matter where you are today, you will be fitter, slimmer, flatter and more confident in 30 days if you commit to the 30-Day Ab Challenge. You might be able to hold a plank for 15 seconds before you collapse or maybe you can hold it for 90 seconds with little effort. Only once per week will you do the entire series at once and time yourself to measure your progress. You just need to do them all every 24 hours. You don’t have to do all exercises back to back. To keep this challenge interesting and well balanced, here’s a break down: INSTRUCTIONSĮvery day for 30 days do 100 of these ab exercises as you can. This ab challenge will help you sculpt and strengthen your midsection in no time. So start with the first of many 30-day challenges-the abs challenge. So are you ready for a 30-day challenge? Everyone is always trying to get that lean, six-pack look. They’re short enough so you avoid burnout.They’re long enough to build a habit and help you see results.Provide a variety of movements for almost any fitness level.They’re loaded with exercises that you can do anywhere, anytime.The benefits of the 30-day challenge series are: The 30-Day Challenge Series I created not only offers a 30-day workout plan, but also offers support with an online forum and community to help you achieve your workout goals. One way to boost your fitness is to try a 30-day challenge.Ī 30-day challenge can provide you the motivation you need to push yourself a little harder. Whether you’re a seasoned athlete or a newbie, finding your fitness motivation to reach your goals can be difficult.
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