6 ABS ADVANCE HOMEWORKOUT CHALLENGE
6 ABS ADVANCE HOMEWORKOUT 30 DAYS CHALLENGE!!!!!
JUMPING JACKS(x30)
Start with your feet together and your arms by your sides,then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep.This exercise provides a full-body workout and work all your large muscle groups.
SIT-UPS(x20)
Lie on your back with your hands behind your ears.
Then lift your upper body off the floor and slowly up to the sitting position.Dont tug your neck when you get up. Slowly go back to the start position and repeat the exercise.
IF YOUR SPINE HURTS,PLEASE CHANGE TO ANOTHER HOMEWORKOUT
SIDE BRIDGES LEFT(x20)
Lie on your right side.Put your right elbow directly under your shoulders and put your left hand on your waist.Place your left leg on your right leg.
Raise your hips upward,hold for 2-4 seconds,then go back to the start position.
Repeat this exercise.
SIDE BRIDGES RIGHT(x20)
Lie on your left side.Put your left elbow directly under your shoulders and put your right hand on your waist.Place your right leg on your left leg.
Riase your hips upward,hold for 2-4seconds,then go back to the start position.
Repeat this exercise.
ABDOMINAL CRUNCHES(x30)
Lie on your back with your knees bent and your arms stretched forward.
Then lift your upper body off the floor.Hold for afew seconds and slowly return.
It primarily works the rectus abdominis muscle and the obliques.
BICYCLE CRUNCHES(x24)
Lie on your floor with your hands behind your ears.Raise your knees and close your right elbow toward your left knee,then close your left elbow toward your right knee.Repeat this exercise.
SIDE PLANK RIGHT(20sec)
Lie on your right side with your forearm suporting your body.Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.
SIDE PLANK LEFT(20 SEC)
Lie on your left side with your forearm supporting your body.Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.
V-UP(x18)
Lie on your back with your arms and legs extended and your legs squeezed together.
Raise your upper body and legs,use your arms to touch your toes,then go back to the start position and repeat the exercise.
PUSH UP & ROTATION(x24)
Start in the push-up position.Then go down for a push-up and as you come up,rotate your upper body and extend your right arm upwards.
Repeat the exercise with the other arm.Its a great exercise for the chest,shoulders,arms and core.
RUSSIAN TWIST(x48)
Sit on the floor with your knees bent,feet lifted bit and back tilted backwards.
Then hold your hands together and twist from side to side.
ABDOMINAL CRUNCHES(x30)
Lie on your back with your knees bent and your arms stretched forward.
Then lift your upper body off the floor.Hold for afew seconds and slowly return.
It primarily works the rectus abdominis muscle and the obliques.
JUMPING JACKS(x30)
Start with your feet together and your arms by your sides,then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep.This exercise provides a full-body workout and work all your large muscle groups.
SIT-UPS(x20)
Lie on your back with your hands behind your ears.
Then lift your upper body off the floor and slowly up to the sitting position.Dont tug your neck when you get up. Slowly go back to the start position and repeat the exercise.
IF YOUR SPINE HURTS,PLEASE CHANGE TO ANOTHER HOMEWORKOUT
SIDE BRIDGES LEFT(x20)
Lie on your right side.Put your right elbow directly under your shoulders and put your left hand on your waist.Place your left leg on your right leg.
Raise your hips upward,hold for 2-4 seconds,then go back to the start position.
Repeat this exercise.
SIDE BRIDGES RIGHT(x20)
Lie on your left side.Put your left elbow directly under your shoulders and put your right hand on your waist.Place your right leg on your left leg.
Riase your hips upward,hold for 2-4seconds,then go back to the start position.
Repeat this exercise.
ABDOMINAL CRUNCHES(x30)
Lie on your back with your knees bent and your arms stretched forward.
Then lift your upper body off the floor.Hold for afew seconds and slowly return.
It primarily works the rectus abdominis muscle and the obliques.
BICYCLE CRUNCHES(x24)
Lie on your floor with your hands behind your ears.Raise your knees and close your right elbow toward your left knee,then close your left elbow toward your right knee.Repeat this exercise.
SIDE PLANK RIGHT(20sec)
Lie on your right side with your forearm suporting your body.Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.
SIDE PLANK LEFT(20 SEC)
Lie on your left side with your forearm supporting your body.Hold your body in a straight line.
This exercise targets the abdominal muscles and obliques.
V-UP(x18)
Lie on your back with your arms and legs extended and your legs squeezed together.
Raise your upper body and legs,use your arms to touch your toes,then go back to the start position and repeat the exercise.
PUSH UP & ROTATION(x24)
Start in the push-up position.Then go down for a push-up and as you come up,rotate your upper body and extend your right arm upwards.
Repeat the exercise with the other arm.Its a great exercise for the chest,shoulders,arms and core.
RUSSIAN TWIST(x48)
Sit on the floor with your knees bent,feet lifted bit and back tilted backwards.
Then hold your hands together and twist from side to side.
ABDOMINAL CRUNCHES(x30)
Lie on your back with your knees bent and your arms stretched forward.
Then lift your upper body off the floor.Hold for afew seconds and slowly return.
It primarily works the rectus abdominis muscle and the obliques.
BUTT BRIDGE(x30)
Lie on your back with knees bent and feet flat on the floor.Put your arms flat at your sides.
Then lift your butt up and down.
Then lift your butt up and down.
HEEL TOUCH(x34)
Lie on the ground with your legs bent and your arms by your sides.
Slightly lift your upper body off the floor and make your hands alternately reach your heels.
MOUNTAIN CLIMBER(x30)
Start in the push-up position.Bend your right knee towards your chest and keep your left leg straight,then quickly switch from one leg to the other.
This exercise strengthens multiple muscle groups.
CROSSPVER CRUNCH(x24)
Lie on your back with your knees bent and your hands behind your ears.
Raise and twist your torso so your right elbow moves to meet your left knee.
Repeat with the other side.
V-UP(x16)
Lie on your back with your arms and legs extended and your legs squeezed together.
Raise your upper body and legs,use your arms to touch your toes,then go back to the start position and repeat the exercise.
Raise your upper body and legs,use your arms to touch your toes,then go back to the start position and repeat the exercise.
PLANK(1min)
Lie on the floor with your toes and forearms on the ground.Keep your body straight and hold this position as long as you can.
This exercise strenghthens the abdomen , back and shoulders.
COBRA STRETCH(30sec)
Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
Then push your chest up off the ground as far as possible,Hold this position for seconds.
SPINE LUMBAR TWIST STRETCH LEFT(30sec)
Lie on your back with your legs extended. Lift your left leg up and use your right hand to pull your left knee to the right,but keep your other arm extended to the side on the floor.
Hold this position for a few seconds.
SPINE LUMBAR TWIST STRETCH RIGHT(30sec)
Lie on your back with your legs extended.Lift your right leg up and use your left hand to pull your right knee to the left,but keep your other arm extended to the side on the floor.
Hold this position for a few seconds.
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