The Flat Abs Project Week #3

Sorry for the delay in posting, very busy few days, a lot of unexpected interruptions spawned mainly by vehicle troubles 😦  So I’m writing this a day late, but better late than never, hopefully everyone did one of the past weeks routine’s to tide you over until today’s awesome set of five new exercises!
This week we’re taking it up another notch, combining some rectus and some tranverse abdominal exercises (that’s upper and lower for those of you just learning the lingo!), and I want EVERYONE to increase the amount of repetitions they’re doing, beginners are now doing 15, intermediate 20 and advanced 25 reps for each exercise!! Even of you are still stuck on one of the first two weeks that’s no problem, you can still increase the repetitions while you continue to learn the basics. But for those of you who are ready for a little more of a challenge, here’s week 3’s exercises:

Warm Up

Back ExtensionBack Extension – lying on your stomach, lift your torso off the ground to your highest point, without feeling any discomfort in your lower back. Hold for a count of three, then lower to the ground

Prone Hip ExtensionHip Extension – in the same prone position, lift both your feet together off the ground, again to your highest point before feeling back discomfort. Hold for a count of three, then lower (this can be done on a bench or chair see pic, or on the floor or stability ball). Beginners place your hands under your hip bones.

Workout

Butterfly CrunchButterfly Crunches – lying on your back with your feet touching and knees opened out to the sides, do the ab hold from the straight leg crunch last week. Pull in your abs and hold for a count of ten, repeat 5 times. Then while holding in your abs, do the number of reps for your level, if advanced finds this too easy, curl your hips off the floor and touch knees to elbows.

Lying Double Leg LoweringLying Double Leg Lowering – as in the single leg lowering, lay on your back, but with both legs straight in the air. Lower the straight legs towards the ground as far as you can without your lower back arching up off the floor, then return to start. Advanced if it’s too easy, lift your head and shoulders off the ground and hold there for all reps. Beginners can make it slightly easier by placing your hands under your hips.

Raised Leg Cross Over CrunchCross over crunch with Raised Legs – lying on your back, knees bent and stacked on top of your hips, curl your torso off the ground until just your shoulder blades are touching, then twist your right elbow towards your left knee. Repeat to the other side, that’s one rep.

Plank with Hip DropPlank with Hip Drop – in plank position form your toes and elbows, slowly twist one hip down towards the ground, then straighten back into plank. Repeat on the other side, that’s one rep. Complete all repetitions for your level.

Extended Side PlankExtended Side Plank – like the side plank, but come up on your hand with your arm extended and either one bent knee for beginners, both legs straight but split for intermediate, or both legs stacked for advanced (if that’s still too easy, straighten your arm as well!). Hold this for as long as you can keeping track of your time, beginners should aim for 20 sec., intermediate 30 sec. and advanced 45 sec. or longer!

This Friday I’ll be doing a health recipe post on how to eat smart for the holidays, taking some favorite treats and showing you how to make them healthier! So if you have any favorite holiday recipes you would like to see me make them virtually guilt free, email me the recipe and I’ll pick a few to make over! I’ll be making over a few of my own family’s favs as well, plus trying some new recipes I’ve seen on the internet and in cookbooks, so stay tuned!

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