Today we are going to start our new monthly challenge which is the 1000 Abs Challenge!! With summer around the corner I thought it was the perfect time to focus on our core. Let’s be honest majority of people’s most challenging area on their bodies are their abs. I get ask on a frequent basis questions from people on how to get or how to work on improving their abs. So this challenge will help with providing great tips on how to improve our abs. I hope everyone is ready to work towards getting those abs you always wanted.
Regardless if your goal is to have a beach body for vacation, to wear a crop top or just simply have a flat stomach then this challenge is for you. So the beginning of every week this month I will introduce 4 or 5 new ab exercises that can help you get those abs you been wanting. Good luck everyone!!
*The goal is to do 3-4 ab exercises with a total of 30-50 repetitions daily for beginners. For the more intermediate and advance group to do 4-6 ab exercises with a total of 60-100 repetitions daily. Also if you miss a day you can either pick up where you left off or add them to your current day repetitions. Feel free to get in more abs in if needed. Just make sure to challenge yourself! By the end of the month we want the beginners to have a total of at least 1000 abs, the intermediate group to have at least 2000 and the advance group to have at least 3000 abs attained.*
*We will start this week with 5 of my favorite ab exercises. Remember it is important to hit all 4 areas of our abs which are the upper abs, lower abs, side obliques, and our core which covers everything. Each exercises will work one or multiple areas.*
- Start laying down supine on the floor. Then lift your body up with your forearms.
- You want your back straight and hips lifted. Make sure not to lock your knees. Your abs to be pulled toward spine, shoulders down and back, and head in line with spine. Avoid arching back, lifting butt, or dropping hips to one side.
- Hold this position for desired duration.
(For beginners hold 15-30 seconds, intermediate 30-60 seconds, and advanced 60 seconds or more. Every 10 seconds you hold the plank counts as 5 reps. If you need to regress this exercise you can perform the plank on your knees. Just make sure to keep your form. You can make the plank more challenging by performing it with your hands flat instead of on your forearms or do leg lifts while doing your plank.)
- Lie on the floor and extend the legs straight up with knees crossed
- Place your hands behind the head for support, but avoid pulling on the neck
- Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet
- Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement
- Lower and repeat until desired reps.
(If you need to regress this exercise you can keep your feet on the floor and do regular crunches.)
- You can do this with a medicine ball, weight between 3–10kg or you can just use your body weight.
- Sit on the ground with your feet on the floor.
- Rotate the hips to either side, alternating left and right with a fluid, controlled movement without stopping in the middle.
(Beginners should perform this exercise with body weight first and with both feet on the floor. You can make this exercise more challenging by using weight or a medicine ball while having both of your feet of the ground as you crunch.)
- Lay w/ her back against the mat w/ your legs straight up in the hair.
- Reach with both of your arms towards your toes.
- Then return back to your starting position.
- Repeat until desired repetition.
*Other ways you can perform this exercise is you can reach for your toes and then hold it for your desired time such as 30 seconds or more. Also you can work your side obliques by alternating both sides when your reach for your toes.*
I hope everyone is excited to start our new abs challenge. Good luck everyone!! Feel free to contact me by posting or leave a message on the LMC Fitness Facebook fan page, LMCFITNESS on Twitter, LMCFITNESS23 on Instagram, or email me at email@example.com.