Inspire Wellness ‘30 Day Ab Challenge’

Day 20 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Forearm Plank, legs touch out one at time

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Exercise 2: Sit Up

day214Exercise 3: Squat Thrust (down in a squat, jump to plank, jump in and all the way up)

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day215Comment when you are done!

 

Day 19 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Feet on chair, bring knee into chest and squeeze belly in as you draw knee in, alternate19aExercise 2: Opposite elbow to leg crunch

19dExercise 3: Reverse crunch into cris cross

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Day 18 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Sit up and punch right arm on outside of left leg

Exercise 2: Sit up and punch left arm on outside of right leg

18aExercise 3: Spiderman- jump right leg near right shoulder and quickly change to left side

18b

 

Day 17 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

 

Exercise 1: Forearm Plank, alternating knees coming down towards the ground

17aExercise 2: Penguin Reaches (keep head & shoulders lifted, eyes focused up, alternate reaching for feet)

17cExercise 3: Mountain Climb (drive knees in quick)

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Comment when you complete it!

Day 16 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

 

Exercise 1: Rotating Plank, start in plank on forearms, rotate to one side into side plank, back to center plank and then to the other side. Each time, hold each plank about 2 counts before rotating.

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Exercise 2: Flat V to Hug (keep belly button tucked in as you come up)

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Exercise 3: Lower one leg until right above mat (keep lower back pressing down into mat), then change

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Day 15 Ab Challenge

Who is ready for week 3? I am proud of everybody for doing this! Sometimes it is the last thing you feel like doing, but once it’s done, you feel great and strong! Keep up the good work! This week I have added in cardio on some of the days that incorporates your core.

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Plank Jacks- in plank position, jump legs out and in (hold belly button in), option of walking legs out one by one and in one by one.

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Exercise 2: Legs Flat in a V position, straight arm sit-up to opposite foot.

day15cday15bExercise 3: Legs up in air in V, crunch and reach with arm to outside of opposite leg

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Day 14 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours In & Out with light weights or cans of food (touch weight to knee and extend, halfway switch sides)day141

 

Exercise 2: Crunch weights to feet

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Exercise 3: Sit up then twist side to side

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Comment when you have completed it.

Day 13 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Boat Pose (draw belly button in and breathe through it, try to keep arms and legs as straight at you can)day131

 

Exercise 2: Sit Up

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Exercise 3: Crunch (keep eyes focused up)

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Day 12 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours Plank (balance on the ball of your feet, lifting knees off the mat only 1 inch)day121

 

Exercise 2: Lower, Lower, Out, In & Up (lower one leg, then the other, take it out wide, back together and up)day124day123day122

 

 

 

Exercise 3: Straight Leg Bicycle Crunch

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Comment when you have completed it!

 

Day 11 Ab Challenge

Do each exercise for 1 minute, then repeat 2 more times for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Side Plank Crunch (holding a side plank, crunch top elbow & knee together as you lift knee up).

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Exercise 2: Reverse Crunch and Slowly Lower Legs Down (to a couple inches above mat; press your lower back into mat as you lower)

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Exercise 3: Hug & Release (exhale as you go back)

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Comment when you complete your challenge for the day.

 

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