Wednesday, August 3, 2011

AB CHALLENGE

Virtually all physical activity and exercise incorporates the core muscles. Everything from standing, to bending down, to power lifting - all use the four muscle groups of the core. Strengthening our core muscles will improve posture, balance, physical performance and decrease lower back pain.
This month, we are challenging you to an Ab Challenge, to motivate you to strengthen the powerhouse of your body, your core. Attempt to do 1200 reps, of various ab exercises, by the end of August.
Below are four exercises to get you started.


Scissor Kick
Target Muscles: rectus abdominis (lower portion)

Prep: Lie face up on a mat. Place your hands underneath your lower back or extend them along the sides of your body. Keeping your legs straight, raise them a few inches from the ground.

Action: Slowly cross one leg overtop of the other in a scissoring motion, keeping them lifted from the ground at all times. One motion with each leg counts as one repetition. Aim for 15 to 20 reps.

Plank
Target Muscles: transverse abdominis

Prep: From a facedown position on the mat, lift your hips from the ground to support your body weight between your forearms and your toes, aligning your elbows beneath your shoulders.

Action: Hold body, in this straight line, for as long as possible. Do not allow stomach to droop, or butt to rise above body alignment.

Jack-knife
Target Muscles: Rectus abdominis

Prep: Sit on floor or mat. Lie face up with hands to sides.

Action: Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat for 15-20 reps.

Heel Touches
Target Muscles: Obliques

Prep: Lie on back with knees bent and hands at your sides.

Action: Contract abs and lift shoulder 3” off the floor. Reach to one side and touch your heel, the repeat on the other side. Continuing alternating for 15-20 reps per side.

To see these exercises in action, please click the link below.
http://www.workoutz.com/category/ab_exercises

3 comments:

The Chick said...

Thanks for leaving that link. I was reading through the post and kept thinking in the back of my mind, "Man, I wish I could see someone demonstrating these." ;)

Alhely said...

I haven't been able to follow the 8 week challenge with all the traveling I'm doing but I plan on starting this coming week!:)

http://onmywaytobeingachicandfitmommy.blogspot.com/

Mujer Aguila said...

I'm in!!!! Whoohoooo!!!!