Hopefully everyone enjoyed this past weeks routine, this week we’re taking it up another notch, combining some rectus and transverse abdominal exercises (that’s upper and lower for those of you just learning the lingo), and I want EVERYONE to try to increase the amount of sets they’re doing, instead of 2 to 3 increase to 3 to 4 sets. Even of you are still stuck on one of the first two weeks that’s no problem, you can still increase the sets 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 awesome set of 8 new exercises!
Flat Abs Project Week 3
1. Plank with Knee to Elbow
In a plank position on your hands, bring one knee in towards your elbow on the same side. Alternate sides to complete the reps, 10 on each side for beginners, 15 reps per side for intermediate, 20 for advanced.
2. Butterfly 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. 12 reps for beginners, 15 reps for intermediates, 20 for advanced.
3. High Knees
In a standing position, bring one knee at a time up towards your chest, like you’re running in place. If this is too hard for you then marching quickly in place is a good alternative. Beginners do 15 reps on each side, intermediates 20, and advanced 25!
4. Modified Bicycle Crunch
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 while dropping your left foot to the floor. Repeat to the other side, that’s one rep. Do 12 on each side for beginners, 15 for intermediate, 20 for advanced.
5. Plank Jacks
In a plank on your hands or elbows, jump your feet open and then back together as quickly as you can, like a jumping jack but in plank position! Do 15 for beginners, 20 for intermediates, 25 for advanced.
6. Side Lying Double Leg Lift
Lying on your side, both legs together and stacked, lift them as if they were glued together about 2 inches or a little more off the floor (higher is not better!) Beginners do 10 reps per side, intermediate 15 reps and advanced 20 reps.
7. Lying 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.
Lying on your stomach, with your palms on the ground beside your shoulders, lift your upper body off the floor and hold there for a count of 3, return to lying flat. Beginners come up so elbows are bent halfway and do 10 reps, intermediate elbows are slightly bent and do 15, advanced straight arms and 20. Remember to keep your shoulders down and away from your ears throughout the movement.
Flat Abs Nutrition Tip #3 FIBER!
Fiber is magical! It fills you up, gets rid of excess waste in your system, detoxifies, and flattens your tummy. Now I know I said to cut back on carbs and NOW I’m telling you to eat carbs with fiber, but it’s just a matter of choosing your carbs more wisely. Eat whole wheat instead of white flour, brown rice instead of white, beans instead of red meat, and fill up on fruits and veg, especially ones like raspberries, strawberries, blackberries, brussel sprouts, green beans or peas. To keep you from bloating and becoming overly gassy, increase the amount you eat slowly and take digestive enzymes until your body becomes used to the extra fiber.
Good luck and keep those nutrition tips in mind throughout the holidays. Have a wonderful week and try to stay sane! And stay tuned for week 4 next Monday 🙂
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