{FREE} August 6th Ab Challenge Day 6: 40 Sit Ups 35 Scissor Abs 30 Second Plank Sit Ups: •Lie down on the floor placing your feet either under something that will not move or lifting them at 90 degrees. Your legs should be bent at the knees. •Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. •Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. •Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling. Scissor Abs: •Lie flat on your back. You can extend your arms so they’re against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head. •Bend your knees and draw them into your ribs. This will make it easier to pull your navel in towards your spine and actively press your lower back flat on the ground. •Lift both legs straight up toward the ceiling, continuing to engage your abs and press your lower back into the ground. •Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground. •Keep the movements slow and steady, moving with control, and keeping your core engaged the entire time, and your lower back pressing into the floor. Plank: •Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank. •Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders. •Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. •Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow. •Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise. •Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Posted on: Wed, 06 Aug 2014 01:00:00 +0000
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