One of my favorites!
So, I’m guessing the majority joined this program with one goal in mind: a washboard 6 pack stomach. Rather, my goal is to strengthen your CORE. Your core is one of the most important muscle groups in your body. The six pack itself is only one set of muscles, called the rectus-abdominus but the core is a much more complicated structure. A strong core enhances balance and stability, better posture, reduce back pain and improve your breathing, in fact a strong and flexible core underpins almost everything you do.
Day 9 is a well-rounded ab challenge designed to blast each of your abdominal muscle groups to help you reveal more defined abs but most importantly to develop stronger and more balanced core muscles.
This is Day 9 – Let’s get it!
Commit to 30 days of being healthier and being a better you. Ignore the distractions and the frustrations. Be patient, the results will come. JUST DON’T GIVE UP! For my more advanced members, try to repeat the series until you burnout. Also, feel free to mix and match with some of our previous videos. There are no rules!
Get empowered, beat the gym, and let’s have some fun! If you want to, use our hashtag #BeatTheGym, let’s hold each other high and accountable and let’s celebrate one another’s milestones.
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Standing Oblique Crunch – Here’s an effective exercise that targets the obliques, thus working both your upper and lower abs. First, stand with your feet shoulder-width apart and engage your core by pulling your stomach muscles in towards your lower back. Then place your hands behind your head with your elbows pointing out. Lift your right leg to your side and lower your right elbow and raise your knee so they meet in one fluid movement.
Bicycle Crunches – This exercise targets 2 groups of muscles: the abs and the obliques. Lie on the floor and lift your legs. Next, fold one leg and contract your abdominals to lift your shoulders off the floor simultaneously trying to reach your knee with your opposite elbow.
Open-Close with Bicycle Crunch – For this exercise we will combine two of my favorite moves. Lie on your back with your legs fully extended. Next, fold one leg and contract your abdominals to lift your shoulders off the floor reaching for your foot. Return your foot to the starting position whilst holding your legs 6 inches off the floor. Next, move your legs in an open-close motion. Alternate leg.
Straight-arm Plank – Position your hands on the ground and straighten your arms. Raise your knees of the ground and resting mainly on your toes. Contract your abdominals and keep your back straight.
Elbow-Plank – Bend your elbows 90 degrees and rest the weight on your forearms. Your elbows should be beneath your shoulders. Keep your body in a straight line with your hips low, your abs tight, and your core engaged.
Twisted Crunch – This is a slightly more challenging crunch variation. Start laying on your back and bring your hand up by your ears with your elbows wide. Contract your abs and bring your belly button down to raise your shoulders off the ground. At the same time, using your obliques, twist your upper body. Repeat the same crunch motion alternating the twist side.
Long Arm Crunch – Start laying on your back and straightening your arms above your head. Contract your abs and bring your belly button down to raise your shoulders off the ground while maintaining your arms straight and reaching up as far as possible.
Side Plank with Rotational Reach – Start in a full plank position with your hands directly underneath your shoulders while keeping your body in a straight line. Lift your left hand and reach toward the ceiling, twist your torso slowly so that your elbow lowers again towards the ground without putting your hand down reach under your body. Then switch sides.
Single Leg Teaser – Start laying on your back and straightening your arms above your head. Contract your abs and bring your belly button down to raise your shoulders off the ground, at the same time lift your left leg and reach with your opposite hand hold for 3 seconds and switch sides.
Oh, and don’t forget to have fun.