Ab Challenge!

Always wanted to achieve that flat, tight, tone stomach?? But sick of doing crunches, sit-ups and or not sure if you’re doing it correctly? Well good news! You don’t have to do crunches or sit-ups to achieve that six pack.
You must however maintain a healthy eating regime, do cardiovascular exercise at least 3-4 times a week for no less than 30 minutes and some form of weight/resistance training 3-4 times a week for at least 30 minutes….and for those abs…well target it with planks!!

Planks is one of the best exercises that you can do to target your stomach muscles. Planks is an isometric exercise, which places stress on your core muscles and is held for a minimum of 15 seconds.
There’s different variations of planks that can be done to target your abs. Here a few that you should try.

1. Start in a high plank push-up position. Chest and shoulders over your wrist, palms and fingers flat. Hands no wider than shoulder width apart. Abs drawn in tight into the spine, no tension in neck area, keeping shoulders down and back, on the balls of your toes…keep a straight line from the top of your head all the way down to you toes. Inhaling and exhaling nice and slow…relax being calm..
HOLD for 10-15 seconds.

2. Drop down into a forearm planks position. Elbows close into the body, maintaining shoulders right on top of elbows, fingers spread nice and wide. Keeping your abs in tight, looking down and forward, no tension in the neck area, relaxing shoulder down and back. Staying on the balls on your toes. Maintaining proper form and breathing nice and slow..
HOLD for 10-15 seconds.

POP back up and repeat position #1, dropping back down onto your forearms repeating position #2, then back up and hold position #1 again.

– This is one SET..anywhere btw 50 sec-1min & 15 seconds
– Do about 3-5 sets

VARIATION:
** pick on leg up off the floor..balancing, keeping abs in tight and holding for a few seconds, switching to the next leg.


** pick one arm up off the floor, maintaining your balance and holding for a few seconds..repeat on the other side.


** you can also do opposite arm and leg, holding it off the floor balancing and keeping your abs in tight, inhaling and exhaling slowly.


** for the ADVANCE people do same arm and same leg..try and not tilt your body to one side. Keep a straight line with your body holding plank position.

 Elesha…

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