#### 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: Hands Plank to Pike (draw belly button in as you lift and pike, then lower back into plank)

Exercise 2: Cris Cross Down & Up (start with legs up in the air, cris cross down until close to mat and then back up)

Exercise 3: Bent Legs, crunch & reach for feet

Comment when you have completed it!

#### Do each exercise for 1 minute, 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: Hands Plank walk down to Forearm Plank

Exercise 2: Side Crunch (stack legs and turn so upper back is on mat before crunching; halfway switch sides)

Exercise 3: Bent Legs Heel Taps (tap ground out and in)

Great job! Comment below when you have it completed.

#### Alright, you are on week 2! Congrats! How did you do on week 1? Hopefully you are feeling stronger. Keep up the good work. Remember to challenge yourself and chose the right option below.

#### Do each exercise for 1 minute, 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: Forearm Plank with Arm Reaches (try not to twist hips on the reaches)

Exercise 2: Legs Extended- Circle Around (press lower back into the mat as you circle)

Exercise 3: Scissor Leg Clap (power up and clap between legs)

Comment below when you have it completed.

#### Do each exercise for 1 minute, repeat 2 more times for a total of 3 sets or 9 minutes. Use light weights or cans of soup.

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

Exercise 1: V Position Swoop Back (Hold both arms up, swoop one down & to the side and back up, follow the weights the whole time with your eyes; halfway switch sides)

Exercise 2: Side Plank with Rotation (follow the weight with your eyes)

Exercise 3: Superman (lift arms and legs together and hold for a couple counts, keep eyes focused on mat)

#### Do each exercise for 1 minute and 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: V Sit Twist (follow your hands with your eyes, squeeze belly button in and keep feet up if it doesn’t bother your lower back).

Exercise 2: Wood Chop Sit Up (clasp hands together behind right shoulder and chop to the outside of the left leg; halfway change sides)

Exercise 3: Circle Crunch (circle around from right to left as you crunch, keep elbows back & focus eyes upward; halfway change directions)

#### 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: Leg Scissor (press lower back into mat while making little scissor kicks with legs)

Exercise 2: Suitcase Crunch (clasp hands and crunch over the knees)

Exercise 3: Side Plank (add lifts up & down); halfway switch sides

#### 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: Reverse Crunch (lift up and lower down slowly)

Exercise 2: Alternating punches up to feet

Exercise 3: Forearm plank with leg extension; halfway switching sides

#### I am proud of those that are sticking with this! I know it can be tough! My suggestion is to set a goal for yourself that is attainable and set up a reward at the end of the 30 days if you accomplish it! Start off small if this is too much. For example, first week you are doing 1 or 2 sets of 30 seconds each exercise and then slowly progressing into the whole 9 minutes by the end of the 4 weeks. You can also split it up throughout the day or a workout if you are doing other exercises.

#### Do each exercise for 1 minute, then repeat 2 more times to make 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: Flutter Kick (try to keep lower back pressing into the mat, take the legs out wide then cris cros)

Exercise 2: Opposite hand to foot crunch (lift shoulders up to engage abs; change sides halfway through)

Exercise 3: Plank Twist (bring right knee in, twist & extend leg, back to center and change sides)

Don’t forget to comment when you are done! I am trying to keep track of how many are doing it each day.

#### Day 2 of 30 Day Ab Challenge. Perform each exercise for 1 minute. Repeat 2 more times for a total of 3 sets.

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

Exercise 1: Forearm Plank (squeeze belly button in, breathing through the minute and drawing shoulders away from ears)

Exercise 2: Bicycle Crunch (opposite elbow to knee crunch, hold a count before alternating; keep your eyes focused up; try not to pull on your neck)

Exercise 3: Slow Leg Scissor (lower one leg towards the ground, hold 2 counts and alternate; press lower back into the mat each time you lower; if you start to feel in your back- don’t go down as far)

Don’t forget to post when you have completed it!

#### Day 1 of the 30 Day Ab Challenge! Do each of the following exercises for 1 minute each. Repeat 2 more times for a total of 3 sets or 9 minutes total.

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

Exercise 1: V Sit In/Out (squeeze belly button in as you bring knees in, exhale as knees come in)

Exercise 2: Full Sit Up (keep hands on shoulders and heels on the ground as you come up, exhale on the way up)

Exercise 3: Slowly Lower Legs (Press lower back into the mat as you lower, exhale on the way down)