Busy Parent Fitness Challenge - Day 28: Ab 30-30-30

by - Monday, November 10, 2014

Are you ready for some tougher ab exercises? You are, you are, I know you are!

Before starting, do 5 minutes of warm up (running on the spot, jumping jacks, skipping, hopping on one foot and then the other, or walking). Next, do three sets of the three exercises below.  In other words, do 30 of each exercise. If you can do more, go for it!

1) Vertical Leg Crunch: Lie on your back. Keeping your legs together, lift them so they form a 90 degree angle with your body (you are an 'L'). Support your head with your hands and raise your head and upper body. As you lift, exhale and press your belly button down to your spine. Do your best to keep your legs raised and straight. Inhale as you lower your upper body, but keep legs elevated. Do 10 and move on to next exercise.

2) Boat Pose: Sit on the ground with your legs extended in front of you, feet about hip width apart, hands behind your hips pressing into the ground. Shift your weight back onto your hands so your feet come off the floor. Aim to make a nice 'V' with your legs and trunk. If you cannot (like me), it's ok if your calves are perpendicular to the floor. Once you have your balance, lift one hand and then the other so your arms are extended straight out (at shoulder level). Press into your sit bones, hold for 5 seconds, bring your arms down, and then your legs. Do 10 and move on to next exercise.

 3) Lying Leg Raises: Lie flat on your back with your hands at your sides. Slide hands, palms down, beneath your lower back / top of butt cheeks. Keep your legs straight, with feet flexed (toes pointing up), and slowly raise your legs up so ankles, knees and hips form a straight line. Lower your legs slowly using your hands to cushion your lower back. Do 10.

Lying Leg Raise - start position
Lower legs slowly
Rest for a moment and repeat.

Are you starting to see some definition in your abs? I'm starting to get those lines on the side; quite an improvement from the single line I had across my belly not long ago. Keep up the ab work a few times a week. You will notice a difference and your lower back will benefit too.

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