Spring Ab Crunch Challenge - Week 11

We are on the downhill slope of the Challenge. Are you still with us? Have you seen changes in Abs?

We're increasing the Dead Bug this week to 20 on each side.

Here's the routine for the week...

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 20 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 10

I bet you thought I forgot about increasing exercises for Week 10! Well, I did and I didn't. Since Week 10 would have been the week to incease "The Hundred." It no longer would have been "The Hundred!" So I cut you some slack, plus I forgot to post that I was cutting you some slack! :)

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 9

This week we will try to hold the Plank at least 10 seconds longer!

Basic Crunch - 30
Twist Crunch -15 each side
Plank - try to hold this position for sixty seconds or longer
The Hundred
Dead Bug - 15 on each side
Reverse Crunch - 5 on each side

Sore Muscles and Joints?

Are you muscles and joints sore when you are exercising? If you are not hydrated enough this will happen. Water helps maintain muscle tone by assisting muscles in their ability to contract; and it lubricates your joints.

The recommendation is to drink eight cups (8 oz glasses) of water daily. You should add an additional cup of water for every 30-45 minute moderate-intensity workout such as walking and swimming; two cups for high-intensity activities like running and tennis. If you exercise for an hour or more weigh yourself before and after your workout; for every pound you drop, add 2½ cups to your fluid intake.

Spring Ab Crunch Challenge - Week 8

This week we will increase our Twist Crunches to 15 on each side.

These are the Ab exercises we should be doing every night.

• Basic Crunch - 30
• Twist Crunch -15 each side
• Plank - try to hold this position for sixty seconds or longer
• The Hundred
• Dead Bug - 15 on each side
• Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 7

We are now at the halfway point of our challenge! Instead of adding new ab exercises we will start to increase our crunches.

Week 7 Challenge: Instead of the 20 basic crunches increase your crunches to 30 each day.

Just joining us? See Week 1 for the proper technique of basic crunch.

These are the Ab exercises we should be doing every night.

• Basic Crunch - 30
• Twist Crunch -10 each side
• Plank - try to hold this position for sixty seconds or longer
• The Hundred
• Dead Bug - 15 on each side
• Reverse Crunch - 5 on each side

Spring Ab Crunch Challenge - Week 6

Week 6 marks the half-way point! If you're still participating in the Challenge, great job! If you're visiting the site for the first time just start with Week 1 or wherever you feel comfortable.

We'll be adding the Reverse Crunch this week.

• Lie on the back with legs extended to the ceiling.
• Arms are extended out to the side.
• Rotate the pelvis to the left with control.
• Use the abdominals to bring the pelvis back to neutral.
• Repeat to the other side.
• Repeat five more sets.

Modify the movement if the shoulders are doing the work. This is an abdominal exercise especially for the obliques.