6 week ab challenge for wimps, Starts 4/11/16

Shoebacha1

I want to target my core. I hate ab work outs, so figured creating a challenge would help. Start by taking a picture of your abs for your before picture. Then, every Monday, Wednesday and Friday I will post a different ab exercise for us to do. On the last day, May 23rd, take a picture of your abs for the after picture. Since this is my first challenge and I am very out of shape, the work outs will be only 3 sets of 10 reps or 3 sets of minute timed sessions. Depending on how well this goes, I will increase on next challenge.

superStar279

I'll do the challenge. Let's go for it!

sarabushby

@ninerbuff you know about this stuff, or anyone else knowledgeable?

Is it actually realistic to see any visual change in abs over a 6wk period from just 3x10 reps of an exercise daily? Assuming, and this is the biggest factor, but assuming no weight loss/fat loss through diet/ calorie deficit. I get that most people will lose weight over 6wks which will help in the definition of any abs muscles regardless, but what if you're already at maintenance?

Shoebacha1

I am no where near maintenance and I posted this challenge for beginners like me. I am exercising by swimming, horseback riding, walking and skating but have trouble with motivation to do strength building, especially abs. I have a hurt elbow right now limiting my ability to do upper body strength building, and my legs are in exceptional shape from the exercising I do. This is a beginners challenge. I imagine any effort in addition to none will make a difference after 6 weeks.

Shoebacha1

I have made my food diary public, so anyone who joins the challenge can see what I am eating. I am in the process of a life style change, not a diet. I am fighting a life long glucose disorder (PCOS) and am in this for the long haul. Future challenges I assume will be more challenging, but this is just to get a habit formed and to work my body into a life long program slowly without injury, over exhaustion or discouragement from lack of immediate results. If I take it slow, I expect slow results. To each their own.

Shoebacha1

Ok, first day! Today and tomorrow, do at leat 3 set of 10. Wednesday we will have another to add.

Crunch
Targets: Upper abdominals

Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

joymomrn4

I'll join the challenge! Even if I do ab workout during regular exercises, I will add these!

katiey1123

I'm joining too!
Thanks for creating this challenge, I hope we all achieve our goals. Good luck to everyone xx

Shoebacha1

Thanks for joining! I hope you enjoy it.

Shoebacha1

Here is your ab routine for today and tomorrow:
3 X 10 Each

Crunch
Targets: Upper abdominals

Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

Vertical Leg Crunch
Targets: Upper abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

smstoller

I would like to join, am a couple of days behind here

Shoebacha1

Thats ok. Glad to have you!

aprilgicker

Great idea!!!

jenn7129

Is it too late to join this challenge?

Shoebacha1

Not at all! You can start with today's.

wolvesrule31

I'm in too!

Shoebacha1

Just finished mine. You feeling the burn, too?

wolvesrule31

I did mine last night but I don't think I'm doing the vertical leg crunch properly I didn't feel anything while I was doing it.

Cave_Goose

Shoebacha1 wrote: »

I want to target my core. I hate ab work outs, so figured creating a challenge would help.

Just to clarify, your "core" is a lot more than just your abs. Your back, hips, and thighs are part of your core. Discovering that fact radically changed my "core workouts" for the better. (And, yes, I still hate ab work!)

Shoebacha1

wolvesrule31 wrote: »

I did mine last night but I don't think I'm doing the vertical leg crunch properly I didn't feel anything while I was doing it.

I sure did! The vertical leg crunch got me to muscle failure. Are you making sure to keep your chin off your chest? Keeping you neck straight increases effect greatly.

Shoebacha1

Cave_Goose wrote: »

Shoebacha1 wrote: »

I want to target my core. I hate ab work outs, so figured creating a challenge would help.

Just to clarify, your "core" is a lot more than just your abs. Your back, hips, and thighs are part of your core. Discovering that fact radically changed my "core workouts" for the better. (And, yes, I still hate ab work!)

I agree whole heartedly. Some of the future exercises for this challenge include these areas.

Shoebacha1

I am so sore today! Looking forward to and dreading today's. I think I will have to break them up. I about reached complete muscle failure on the last one last night. Now I understand why people yell at the gym. LOL

wolvesrule31

Shoebacha1 wrote: »

wolvesrule31 wrote: »

I did mine last night but I don't think I'm doing the vertical leg crunch properly I didn't feel anything while I was doing it.

I sure did! The vertical leg crunch got me to muscle failure. Are you making sure to keep your chin off your chest? Keeping you neck straight increases effect greatly.

I'm going to watch a you tube video tonight before I do them tonight to make sure I'm doing it right.

wolvesrule31

I think I got it right tonight totally felt the burn

Shoebacha1

I had to wait and do the last set. Reached muscle failure and was sore from yesterday. LOL Hurts so good.

Shoebacha1

Its Friday. That means I get to add some more torture procedures for our tum tums! Dont know about you, but if someone tried to touch my upper abs, I would probably smack em. OUCH! Laughing does not come without consequence. Here is today and tomorrow's routine. Good luck!

Crunch 3X10
Targets: Upper abdominals

Lying flat on the ground with knees bent and hands behind the head, push lower back into the ground and lift upper back off the ground and slightly forward.

Vertical Leg Crunch 3X10
Targets: Upper abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

V-Ups 3X10
Targets: Upper abdominals

Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.

I promise Monday we will get other areas of the abs!

civasweeney2013

Im joining this too , a little catching up to do !

Shoebacha1

Glad to have ya! Have fun and good luck!

MzManiak

sarabushby wrote: »

@ninerbuff you know about this stuff, or anyone else knowledgeable?

Is it actually realistic to see any visual change in abs over a 6wk period from just 3x10 reps of an exercise daily? Assuming, and this is the biggest factor, but assuming no weight loss/fat loss through diet/ calorie deficit. I get that most people will lose weight over 6wks which will help in the definition of any abs muscles regardless, but what if you're already at maintenance?

By JUST doing these... probably not so much. Add in cardio, and full body workouts though, and a couple inches could be lost, which would result in a noticeable difference.

Now, if it were something like Stronglifts 3x per week... definitely.

Shoebacha1

Regardless of a visual change, I FEEL the change and that is what counts.

Shoebacha1

So glad tomorrow is our rest day. I am sore as all get out. How is everyone else doing? Did you get the whole week in?