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

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

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.

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.

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.

We start tomorrow, are you ready?

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.