July 31st: Twist It!

FINAL DAY OF THE MONTH! We made it :) Congratulations to all who completed this, pushed themselves to at least try everything. Are you feeling stronger in your core today???

Here is the final workout! Enjoy...

http://www.fitnessmagazine.com/workout/abs/express/twisting-abs-workout/

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July 30th: Firm Abs FAST!

Here's today's workout :) Try 'em!

http://www.fitnessmagazine.com/workout/abs/express/firm-flat-abs-fast/?page=1

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July 29th: YOUR Choice

Alright, do it up...pick as many exercises as you want today and get them done! (200 at least!)

(I'm running out of options...and time...haha)

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July 28th: Two New Ones!

Try these two exercises out today and then throw in some regular cruches too :)

http://www.fitnessmagazine.com/workout/lose-weight/total-body/trouble-spot-toning-exercises/?page=4

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July 27th: A Little Yoga!

Here is a great Yoga workout that also targets the abs in many different ways.
There is a video to click on as well for demos on the exercises.

Give it a try :)

http://www.fitnessmagazine.com/workout/yoga/poses/beat-stress-weigh-less-calorie-burning-yoga-workout/?page=1

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July 26th: New stuff!

Here's some new ones to try out today!

1.) Dumbbell crunches: Basic crunch on back but lift a dumbbell straight up in the air as you lift. Keep the weight up the entire time if you can, and do your crunches

= 50 of them

2.) Pendulum exercise: http://www.youtube.com/watch?v=u4JkRwCc13E

= 25 each way

3.) Swimming Exercise: http://www.youtube.com/watch?v=O3RLxO0g7do

= 1 minute, break, 30 seconds

4.) Back Extension: http://www.youtube.com/watch?v=nrS8vOLpVfc

= 1 minute, break, 30 seconds

Enjoy!

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July 25th: Bicycle!!

Alright today is dedicated to the bicycle crunch :) You have done some here and there throughout the month, but they are one of the best crunches you can do, so do 200 of them today!

Feel free to spread them out :)

http://exercise.about.com/od/abs/ss/abexercises.htm

Work it!

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July 24th: Your choice!

So here's your chance to do your favorites :)
Go back through all the routines and pick and choose which ones you really enjoyed and think really helped!

Let the rest of the group know what you chose!

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July 23rd: Did you think I forgot about the plank?

Today is another day of planking!!

Ramp up your planks:
1 minute (or as close to a minute as you can) - prone plank - AM & PM
1 minute (or as close to a minute as you can) - reverse plank - AM & PM
45 seconds (or as close to that as you can) - side plank - each side - AM & PM

Happy planking :)

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July 22nd: Double it up!

Use the following crunches from the routine posted below:

*Lift 3, lower - 50 total
*Ankle reach - 50 total (25 each way)
*Reverse crunch - 50 total
*Double leg lower - 25 total
*Basic crunch - 25 total

http://www.youtube.com/watch?v=edUFqkWSve8

As you will see it's Day 1 repeated...

Sooooo the difference today???? You are going to try to double it...Can you do it???

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July 21st: Can you do it better?

Alright so let's try day 3 again...it's one of my favorites! Hopefully they will be easier to do this time around :)

http://www.self.com/fitness/workouts/2006/09/ab-sculpting-without-crunches-video

You need one 1 - 3 lb. weight in your hand for these:

*Side reach = 25 each (total of 50)
*Reverse wood chop = 20 each (40 total)
*Standing Bicyle = 25 each (50 total)
*Side winder = 15 each (30 total)
*Forward bend = 15 each (30 total)

Enjoy!

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July 20th: Effortless Abs (or so they say)!

So I've realized I've gotten lazy the past few days and just gone through my bookmarks of workouts I have used in the past, but hey, they work!!!

Try this one out:

http://www.self.com/fitness/workouts/2009/06/effortless-abs-slideshow?slide=1#slide=1

Happy workout!

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July 19th: Get Abs like Lady Gaga

I get a lot of fitness stuff e-mailed to me and came across this workout plan for abs.

Try it out :) You will need 1-3 lb. weights, whatever you have!

http://www.self.com/fitness/workouts/2011/07/rock-star-body-slideshow?mbid=enws_mow0707#

Work it gang - cuz you were born this way :-P

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July 18th: Add in some leg work!

The follow workout is designed to target the abs, but also works the legs, glutes, etc...

Give these ones a try and add in some leg work!

http://www.fitnessmagazine.com/workout/cardio/no-treadmill/boost-energy-blast-fat-cardio-workout/?page=1

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July 17th: Standing Abs

Try this routine - split up the 200 abs between these exercises :)
http://www.fitnessmagazine.com/workout/abs/express/no-crunch-ab-exercises/?page=1

Work it!

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July 16th: Make it happen!

Windshield Wipers: 25 to each side
http://www.fitnessmagazine.com/workout/abs/exercises/gorgeous-abs-workout/?page=6

Oblique Twist:
http://www.youtube.com/watch?v=BuBI-CYp5OA

And then try the exercises in this video (sorry she talks for a good minute or so...):
http://www.youtube.com/watch?v=OZGluQL2NK4&feature=related

Have a great day :)

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July 15th: Pilates with Coach Nicole

Try this 11 minute abs workout with Coach Nicole from Spark People :) There are not too many new exercises here that haven't been introduced!

http://www.youtube.com/watch?v=fdMptxZv4hQ

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July 14th: Back to the plank!

It's another day of planks! They are really one of the BEST exercises to do for your abs...

Today try this:

- Prone plank - hold for 40 seconds (or as long as you can)
- Reverse plank with leg lift - do 15 lifts on each leg
- Side plank - hold for 30 seconds on each side

Then try the side plank with a twist again from last week!!! If you couldn't do it then, try again! Keep pushing yourself to do as much as your body will allow :)

You can do it!!! We are 2 weeks in...noticing any small changes? Are they becoming easier yet?

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July 13th: Try this routine!

This routine consists of 7 exercises - try them all and get in your 200 crunches!

http://www.fitnessmagazine.com/workout/abs/exercises/your-flat-abs-handbook/?page=2

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July 12th: Day 1 Enhanced!

Ballet twists, Standing Figure 8's, Circle Crunches, Cross crunch with leg

50 of each :)

Then pick one of them and do an extra 50! You can do it :)

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July 11th: Extra Long Crunch

Today try doing 200 of the long armed crunches:

http://exercise.about.com/od/abs/ss/abexercises_6.htm

Break them up throughout the day :)

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July 10th: Keep Going!!

10th day in, hopefully we are all doing well :)

Here's some exercises for today!

Abdominal Hold:
http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/

*Do it for 1 minute in morning, 1 minute at night

Opposite Arm & Leg Reach
http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=4

*20 reps on each side

Thrust Squat With Twist
http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=6

*25 each side

*Throw in the plank for up to one minute - as long as you can hold it!

Cobra - stretch out
http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=10

*Do it a few times to stretch it out!

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July 9th: Strong, Sexy Abs!

Try a few of the exercises in this article! (You will click through the slideshow of exercises)

http://www.fitnessmagazine.com/workout/abs/express/strong-sexy-abs/?page=1

*Figure Eights (sitting) - 20 per side (40 total)
*The Climb Up - 15 per leg (30 total)
*Side Crunch (choose A or B) - 20 per side (40 total)
*Bow - 20 per side (40 total)
*Leg Pulse - 20 per side (40 total)

Then to finish up do an isometric hold (go up like you are doing a crunch and hold it for 15 - 20 seconds.

Enjoy :)

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July 8th: Plank It Up!

Today is about trying the plank again - but changing it up a bit (and making it a little harder!) If it is too much for you, just repeat Day 4 as best as possible!

Side Plank With Twist
http://exercise.about.com/cs/abs/l/blsampleabs.htm

*Scroll down on the link and you will see the explanation of the exercise

Prone Plank With Leg Lift

*Go into regular prone plank position and lift one leg up at a time. Do not rock, keep the abs locked in tight

Then try each of the normal ones again :)

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July 7th: 8 Minute Abs

I'm sure you have seen the videos at one point or another for 8 minute abs/buns/legs/arms

Today, try the 8 minute abs video! It's really great. There's 9 exercises in total (each 45 seconds).

Give it a try!

http://www.youtube.com/watch?v=pNqrkGnkUWc

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July 6th: Crunch It Up!

Use the following crunches from the routine posted below:

*Lift 3, lower - 50 total
*Ankle reach - 50 total (25 each way)
*Reverse crunch - 50 total
*Double leg lower - 25 total
*Basic crunch - 25 total

http://www.youtube.com/watch?v=edUFqkWSve8

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July 5th: Pilates

Here's some Pilates exercises to try to work on those abs!

The Hundred - do two full sets of breathing (5 inhale, 5 exhale breats) - 10x each set
http://pilates.about.com/od/pilatesmat/ss/FlatAbSeries_2.htm
(Legs can stay on the floor, come up to table top position or go in the air with legs straight; arms are at the side pumping)

The Roll Up - try it 8 times
http://pilates.about.com/od/pilatesmat/ss/FlatAbSeries_3.htm

The Roll Back: (for beginners)
http://www.ehow.com/video_4940409_pilates-exercises-halfroll-down.html

Criss Cross - do 2 sets of 15
http://pilates.about.com/od/pilatesmat/ss/FlatAbSeries_6.htm

One Leg Circle - do 10 small ones, 10 bigger ones on each leg
http://pilates.about.com/od/pilatesmat/ht/OneLegCircle.htm

One Leg Teaser - do on both sides, hold for 5-10 seconds, repeat a few times, try to hold longer
http://pilates.about.com/od/pilatesmat/ss/OneLTeaser.htm

**Make sure when you finish you take some time to stretch out the abs. I will post some stretches at a later time, but google ab stretches and you should be able to find some options!

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July 4th: Plank

Happy 4th Of July!!
No doubt today is about partying, eating and drinking for most...BUT make sure you take 3-4 minutes out of the day to do the plank!!

Prone plank: Try to hold anywhere from 30 seconds to 1 minute - do it in the morning and at night
http://exercise.about.com/od/abs/ss/abexercises_10.htm
(If you want more of a challenge come up onto your hands, not elbows)

Reverse plank: Try to hold anywhere from 30 seconds to 1 minute - do it in the morning
http://www.sparkpeople.com/resource/exercises.asp?exercise=142

Side plank: Try to hold it anywhere from 30 seconds to 1 minute - do each side at night
http://www.yogajournal.com/poses/783
(Can also do on your elbows)

Happy planking!
Enjoy the holiday :)

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July 3rd: NO Crunches Allowed

Work on your abs WITHOUT crunching...try these:

http://www.self.com/fitness/workouts/2006/09/ab-sculpting-without-crunches-video

You need one 1 - 3 lb. weight in your hand for these:

*Side reach = 25 each (total of 50)
*Reverse wood chop = 20 each (40 total)
*Standing Bicyle = 25 each (50 total)
*Side winder = 15 each (30 total)
*Forward bend = 15 each (30 total)

Enjoy!

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July 2nd: Just crunch it!

The goal for today is just to do 200 basic crunches. I know, boring right? Let's see if you can get them in!

Some tips:

- If you put your hands behind your head, DO NOT interlock fingers. Just lightly touch the fingertips to your head. Don't put any extra strain on your neck!
- You can also cross your arms over your chest.
- If you want a little extra something lift your toes off the ground (heels stay on floor) when you crunch up, and then lower)
- Split them up! Do 50 when you wake up, 50 in the afternoon, 50 in the evening and 50 before bed!

Happy crunching :)

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July 1st: Obliques

Ballet twist - Do a total of 30 of them (15 to each side)
http://www.fitnessmagazine.com/workout/abs/exercises/top-10-abs-exercises/?page=8

Figure 8 - standing - do a total of 50 (25 to each side)
http://www.ehow.com/video_4465973_do-figure-8-abdominal-exercises.html

Circle Crunch - - do a total of 50 (25 to each side)
http://www.ehow.com/video_4465953_complete-circle-oblique-abdominal-exercises.html

Cross Crunch with leg - do a total of 50 (25 to each side)
http://www.ehow.com/video_4465949_cross-ab-oblique-abdominal-exercises.html

BONUS:
Side plank - Do it on each side (hold for 30 seconds, or as close to 30 seconds as you can)
http://www.yogajournal.com/poses/783

The side plank here is counting for 20 total crunches - you can eliminate it and do more of one of the above crunches if you want, your choice!

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