It is well know that a strong core is the foundation of good posture, a healthy back and good balance. But did you know a weak and inflexible core can impair proper function of your legs and arms? Your “core” or “abs” are composed of a network of muscles in the truck responsible for everything from increasing power output during exercise to helping with every day motions such as bending over to put on your shoes, twisting to talk to someone next to you, sitting upright in a chair, lifting luggage into the overhead bin, standing, walking etc. So, this week we bring to you the AB ATTACK challenge!
It is important to note that 6 pack abs are not the end all to a strong core. While they look nice it is important to strengthen the back and hips as well as the core. So complete this weeks challenge along with your regular exercise routine. It can be done 3-7 times a week. So buck up and lets get one checked off the list today!
*Follow the left hand column from top to bottom and then the right hand column from top to bottom and end with the plank. Choose your level: Beginner, intermediate or Advanced. Rest if you get too tired or you feel your form starting to fail. Descriptions of each exercise at the bottom.
Beginner:
Intermediate:
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Advanced:
PLANK
Incline – Kneel in front of a bench, chair, bed or other sturdy object and Place your hands or forearms on the sturdy object about shoulder width apart. Extend your legs and support yourself on your toes while holding your body in one line with your shoulders over wrists (if supposing yourself with your hands) or shoulders over elbows (if on your forearms). Pull your belly button in toward your spine and make sure your back is flat. Squeeze your butt and slightly tuck your pelvis under for added low back protection.
Regular – Start on all 4’s with your knees and hands on the floor about shoulder width apart. Come up onto your toes by extending your legs and hold your body in one line with your shoulders over your wrists. Pull your belly button in toward your spine and make sure your back is flat. Squeeze your butt and slightly tuck your pelvis under for added low back protection.
Forearm – Start on all 4’s with your knees together and forearms on the floor about shoulder width apart. Come up onto your toes by extending your legs and hold your body in one line with your shoulders over your elbows. Pull your belly button in toward your spine and make sure your back is flat. Squeeze your butt and slightly tuck your pelvis under for added low back protection. Squeeze your hands and feet together.
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SIT UP/CRUNCH
Crunch – Clasp you hands lightly behind your head and neck with your elbows wide. Use your core to crunch up until the shoulder blades come off the ground. Use your core to lower you back to the ground and repeat. Make sure to not pull on the head or neck. You can also fold your hands over your chest.
Sit up – Tap the ground behind you head and using your core muscles sit all the way up and tap the ground by your toes. Make sure to not use momentum or let gravity bring you back to the ground. Use your muscles and control the movement. You can also clasp you hands lightly behind your head and neck with your elbows wide.
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SIDE PLANK
Side Plank with Knee Down – Kneel or lie on your side with your right hand or forearm (if it hurts your wrist to be on your hand) on the ground. Keep your right knee on the ground and extend your top leg so it is straight and your inner foot is on the ground. Use your core to lift your hips up so your body is in one line with the top leg and your bottom leg is helping to support you. Keep your left hand at your side or in the air and keep the chest open. Hold here for the allotted amount of time.
Side Plank – Lie on your side with your right hand or forearm (if it hurts your wrist to be on your hand) on the ground. Extend your legs so they are straight and stacked (you can also split stance with your top foot forward and inner foot on the ground and bottom foot back with the outside of the foot on the ground). Use your core to lift your hips up so your body is in one line. Keep your left hand at your side or in the air and keep the chest open. Hold here for the allotted amount of time.
Side Plank with Pulse – Lie on your side with your right hand or forearm (if it hurts your wrist to be on your hand) on the ground. Extend your legs so they are straight and stacked (you can also split stance with your top foot forward and inner foot on the ground and bottom foot back with the outside of the foot on the ground). Use your core to lift your hips up so your body is in one line. Slightly lower your hips toward the ground and use your core muscles to bring them back up to neutral so your body is on one line. Continue pulsing while keep your left hand at your side or in the air and keep the chest open. Continue for the allotted amount of time.
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BICYCLE
Bicycle – Lie on your back with your hand clasped lightly behind your head and neck with your elbows wide. Crunch up slightly keeping your chest open and twist your right elbow to your left knee as you extend your right leg straight. Return to the middle and repeat on the other side bringing your left elbow to your right knee as you extend your left leg straight. Make sure to keep the chest open (down let the elbows collapse inward) as you twist side to side. Repeat until all reps are completed.
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MOUNTAIN CLIMBERS
Mnt. Climbers – Start in a plank position with your shoulders over your wrists. Look in front of you about 6 inches keeping your head in a neutral position. From here, use your core to bring your right knee toward your chest (between your arms), immediately switch to bring your left knee up. Continue “running” the legs as you keep your body in alignment making sure the hips do not pike up or sag down.
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BRIDGE
Bridge – Lie face up with your feet on the ground directly under your knees. Press through your heels to left your hips off the ground. Squeeze your butt as you do this and come up as high as you can (without arching the back). Lower your hips 1/2 to the ground while continuing to squeeze your butt. Repeat.
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SIDE JACK
Side Jack – Lie on your right side with your right hand out straight in front of you on the ground. Stack your legs on top of each other with a bend in the knees. Place your left hand behind your head with your elbow in the air. Use the hand on the ground to help you side crunch up as you bring your left knee to your left elbow (your torso should come off the ground as your left elbow and knee meet). Come back to the start position and repeat with the top leg straight this time. Continue repeating until you have reached the desired number of reps.
* To make this more difficult (Advanced) lift both legs at the same time.
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REVERSE CRUNCH
Reverse Crunch – Lie face up with your hands under your pelvis (helping to keep your low back on the ground), out to the sides of your body and planted on the ground or grab a sturdy object behind your head such as a bed post. Bring your legs straight up in the air with your toes flexed. Use your core to lift your hips off the ground, pushing the feet toward the ceiling. Use your core to control the movement as you lower your hips back toward the ground. Repeat.
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BURPEE
Burpee – Stand in a clear area. Bend your knees and squat down, keeping your chest up and place your hands to the ground just outside of shoulder width. Jump your legs back into a plank and do a push up (optional). Once you are at the top of the push up (plank), jump your legs under you and jump up as high as you can. Repeat.
Plank Jack – Start on all 4’s with your knees and hands on the floor about shoulder width apart. Come up onto your toes by extending your legs and hold your body in one line with your shoulders over your wrists. Pull your belly button in toward your spine and make sure your back is flat. Squeeze your butt and slightly tuck your pelvis under for added low back protection. Jump the legs out and back in (that counts as one): Repeat.
Kneeling, wall or box push up – Start with your hands on a wall just wider than shoulder width apart and your feet about 1-2 feet away from the wall or kneeling with your hands on the ground just wider than shoulder width apart.
Wall – From the start position bend your elbows, lowering your chest toward the wall. Once you come close or make contact with the wall, extend your arms bringing you back to the start position. Make sure to keep your core tight throughout the exercise.
Kneeling – From the start position on all fours bring your hips forward so you are in a kneeling plank. Bend your elbows, lowering your chest toward the floor. Once you come close or make contact with the floor, extend your arms bringing you back to the start position. Make sure to keep your core tight throughout the exercise and look about 6 inches in front of you.
Box – From the start position on all fours bend your elbows, lowering your chest toward the floor. Once you come close or make contact with the floor, extend your arms bringing you back to the start position. Make sure to keep your core tight throughout the exercise and look about 6 inches in front of you.