6 Week Ab Challenge

Do you want to be more powerful in your athleticism? Do you want to improve balance and stability? Do you want  everyday life activities to be easier and injury free? Core muscles need to be STRONG!

I am so excited to announce my 6 week AB Challenge(9/20-10/31). This is for you to do on your own and at your own pace. Please comment on how you are doing each day or week. Fitness is more fun when performed together.

Before you begin set the timer for 2 minutes and see how many sit ups you can get. This is your "baseline." Record it in a notebook. By the end of 6 wks you should be able to get a lot more sit ups!

"Baseline" test results from some of my clients:

Erin: 67 sit ups, Siobhan 53, Trish 64, Ellen 53, Denise 50, Lisa 59, Jen 57(someone was talking to her so it's not her 100%..Lol). way to go gals!

AB CHALLENGE RULES:

BEGINNERS: You have just started to exercise 2-3x a week. You will do these exercises every other day, 3 days per week(i.e Sunday, Tuesday, Thursday).  No time component.

INTERMEDIATE: You exercise consistently 4 days per week. Each exercise will be performed 4 days per week(your choice of days). No time component.

ADVANCED: You consistently exercise 5-6 days a week(medium to high intensity) and your workouts consist of running, spinning, yoga and CrossFit style workouts.  Each exercise will be performed 5 days per week.

Week #1  9/20-9/26

Perform these exercises at your own pace:

1)50 weighted butterfly sit ups (your choice of weight...beginners no weight) *NO AB MAT..NO WORRIES just perform the exercise without one. Click here to see a video demonstration. 

2)40 leg lifts with stability ball. Put ball between ankles lift and lower slowly. Hands under lower back for support. If you are at home and don't have a stability ball do 40 slow leg lifts.. lift hips, bring legs down slow and controlled.

3)10 back extensions. Click here to see video demonstration.

  IF YOU ARE AT HOME and not at a gym DO GOOD MORNINGS WITH A BROOM STICK. Click here for video demonstration.

Each week the # of sit ups increases and we will be doing different core exercises. The 6th week we will be up to 200 total.

remember to have fun, work hard and be thankful everyday that your body is strong, healthy and capable of performing these exercises. Need a modification comment below and I would LOVE to help you(:

WHY STRENGTHEN YOUR CORE?

-improve your posture

-Better balance and stability

-prevent injury

-excel at any sport...golf, swimming, running, CrossFit, biking, yoga etc. 

-perform everyday tasks without getting injured....mopping the floor, picking up your child, carrying your groceries!

A few tips from Harvard Medical School about why a strong core is important...click here to read entire article.

3-2-1 GO!

Caitlin