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

wolvesrule31

Do we do the same 3 today we did Friday.

rebgilli

Can I join late?

Shoebacha1

Happy Monday everyone. Here is today and tomorrow's routine.

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.

Raised Knee-In 3X10
Targets: Lower abdominals

Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.

Good Luck!

Shoebacha1

Sorry posted so late today. Very busy and unique day at work that kept me from my computer.

civasweeney2013

Day one of this done , this is tough !!

Shoebacha1

Good morning my fellow sore ab friends. Here is your routine for today and tomorrow. 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.

Raised Knee-In (3X10)
Targets: Lower abdominals

Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.

Reverse Crunch (3X10)
Targets: Lower abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.

Shoebacha1

civasweeney2013 wrote: »

Day one of this done , this is tough !!

Yes it is. I have to break mine up throughout the day or else I reach muscle failure and cannot complete. I hurt so bad! LOL

Shoebacha1

Happy Friday! I wont lie, I skipped a few days this week. However, I will make up for it over the weekend. I personally dont see much of a change in appearance, but I certainly feel the change under my flab! Maybe by the end of the next challenge I will get to see it, too.

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.

Raised Knee-In (3X10)
Targets: Lower abdominals

Lie on back, arms along sides, palms down and just under lower back and butt. Press the small of your back against the floor and extend legs outward, with heels about 3 inches above the floor. Keeping lower back against the floor, lift left knee toward chest. Your right leg should remain hovering above the floor. Hold, then straighten left leg to the starting position and repeat with right leg.

Reverse Crunch (3X10)
Targets: Lower abdominals

Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.

Flutter Kicks (3 one minute sets)
Targets: Lower abdominals

Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down.

civasweeney2013

Done !

civasweeney2013

Done !

civasweeney2013

Done

3LilBirds12

I'm joining a month late, but I'm in for this challenge. My tummy is my worst area.

Shoebacha1

I am so sorry folks! I totally fell off the wagon. I have been working so much, and then I couldnt seem to get off in time to get to the pharmacy and went off my meds for a bit. Luckily, no pending charges for actions during my non-medicated state, and feeling like my sane medicated self again. Can we start over with week one on May 1st? I just dont have the time to give the commitment for this with the upcoming audit I have. I promise when we start over I will stay on top of it!

slimmingirene

Im behind but im in now.

Shoebacha1

Yay! We will be starting again tomorrow. Good luck!

Shoebacha1

I am terrible at consistency, and I am sorry. I will be starting again in February. I hope to not let you guys down, again.

Shoebacha1

Almost there!

Shoebacha1

We start tomorrow, are you ready?

Shoebacha1

Day 1
3 sets of 5
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.

Shoebacha1

Day 2
5 sets of 10
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.

Flutter Kicks
3 sets of 10
Targets: Lower abdominals

Lie faceup with legs extended, toes pointed, and hands tucked underneath glutes to support lower back. Lift both legs off the floor a few inches and alternately kick legs up and down.

Shoebacha1

Cant keep up with this. Sorry. I give up. Good luck with what you do.