Completing a 30 Day Challenge isn’t easy…so along with our “how to” videos are some ideas on how to stay motivated. Read through the ideas and choose a few that fit your goals and personality.
Taking before and after pics is another great way to mark your progress and see the results of all your hard work. You’re welcome to share them with the group for some additional accountability or keep them for yourself.
Either way…seeing results in a huge confidence boost!
Now for the meat… As always….it is more important to do the exercises properly…than to do them fast. I would rather you do 1 less set of exercises and do each one slowly with purpose than doing all the sets quickly. Watch these “how to” videos to ensure you get the most out of each workout…and to keep from getting hurt.
Knee Cross Crunch (Standing): The knee cross crunch hits your entire core — the upper, lower, and oblique muscles. The move also requires balance and coordination, effectively working your entire body.
Double Arm Reach: The double arm reach is a total-body exercise that strengthens abs, glutes, hamstrings, and quads. The squat-to-reach action contracts and then lengthens muscles in one motion, working obliques in a functional pattern. The repetition of the move offers a cardio element to give you that bonus burn. Add more resistance by holding a lightweight dumbbell. The video below is the closest I could find to show you this exercise. We are not doing a sumo squat…so keep your feet shoulder length apart and when you come up reach to one side then repeat on the other side.
Side Imprint: Say goodbye to the dreaded muffin top by targeting oblique muscles. To effectively feel the burn, make sure you squeeze your abs and pull your navel closer to your spine — don’t simply move your arms and legs.
Cross Body Chop: This standing exercise hits muscles from head to toe in one move. The cross body chop works abs, shoulders, upper back, and glutes, while elevating your heart rate for maximum results. You can do this move with a medicine ball or a dumbbell.
Standing Core Stabilization: Grab a dumbbell and work your abs with this core
stabilization exercise. To get the best results, think about contracting your abdominals the entire time and pulling the navel closer to the spine. The dumbbell weight should be challenging, but not so heavy that you begin to feel the burn in your shoulders instead of your abs.
Overhead Dumbbell Side Bend: The overhead dumbbell side bend is a great exercise because in addition to targeting the obliques, you also elevate your heart rate. This move does not hit all abdominal muscles, but it fires up the exterior abs muscles and gives arms a light workout.
Triangle Press: The movement of the triangle press teaches the body to stabilize and support weight as it is lowered and raised back to its original starting position. This helps strengthen the lower body and core muscles, which can help reduce the chances of lower back injuries. Go slow and engage your abs and back muscles. Watch Jillian Michaels show us how to do it.
Medicine Ball Side Throw: The medicine-ball side throw fires ups abs, obliques, and lats while raising your heart rate. The abdominal region is made up of primarily anaerobic muscles and needs to be trained in an explosive manner, such as medicine ball tosses.
Kettle Ball Windmill: The kettlebell windwill exercise is awesome because it’s a functional total-body move that targets your core and lower body. Unlike crunches, which can put strain on your neck, it’s a more natural movement for your body. This move is a lot like the Triangle Press and can also be done with a dumbbell.
These are fun core exercises that will engage our abs and back muscles. They will help us get rid of those muffin tops and feel proud to show off our mid section. Questions? Ask!