Archive for Ab Challenge

Pumpkin Spice, Abs that are Nice Day 31: Plank Thread The Needle

Happy day 31 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is plank thread the needle.

Things to keep in mind while doing the plank thread the needle:

  • Keep your eyes looking straight ahead so it is easier to balance
  • Keep your shoulders pulled down so your back muscles are engaged– think of pulling your shoulders down away from your ears
  • Keep your abs TIGHT– think about pulling your belly button up into your spine.
  • Keep your glutes tight
  • Do not let your bottom hip drop down to the ground, but do not push your top hip too high into the air– you should be in a straight line

**If you cannot keep your body in a straight line drop your knees down to the ground.

The goal is to do 30 seconds to a minute of plank thread the needle for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Thank you so much for doing this ab challenge with us! We hope you enjoyed it! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 30: Mountain Climber Sit Up

Happy day 30 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is mountain climber sit up.

Things to keep in mind while doing the mountain climber sit up:

  • Keeps your abs tight
  • Drive your knees up to your chest
  • Make sure you switch sides for your sit ups
  • Keep your butt on the ground
  • You can put your hands behind your head or crossed on your shoulders
  • Make sure your chin is not pressing down on your chest– you do not want to cause stress on your neck. You should be able to place your fist between your chin and chest at all times.
  • Try to sit all the way up so you almost can touch your knees with your forearms

The goal is to do 30 seconds to a minute of mountain climber sit up for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 29: Plank Knee Up

Happy day 29 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is plank knee up.

Things to keep in mind while doing the plank knee up:

  • Keep your eyes on the ground below you
  • Keep your shoulders pulled down so your back muscles are engaged–think of pulling your shoulders down away from your ears
  • Keep your abs TIGHT– think about pulling your belly button up into your spine.
  • Keep your glutes tight
  • Do not put your butt up into the air or let your back curve. You’re body should be in a nice straight line at all times
  • Drive your knee up to your elbow

**If you cannot keep your body in a straight line drop your knees down to the ground.

The goal is to do 30 seconds to a minute of plank knee ups for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

 

Pumpkin Spice, Abs that are Nice Day 28: Side Bridge

Happy day 28 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is side bridge.

Things to keep in mind while doing the side bridge:

  • Keep your eyes looking straight ahead so it is easier to balance
  • Keep your shoulders pulled down so your back muscles are engaged– think of pulling your shoulders down away from your ears
  • Keep your abs TIGHT– think about pulling your belly button up into your spine.
  • Keep your glutes tight
  • Drop your bottom hip down towards the ground and lift it back up to be in a straight line.

The goal is to do 30 seconds to a minute of side bridge for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 27:Sit Up with Twist

Happy day 27 of Pumpkin Spice Abs that are Nice!! We cannot believe it is already the last week of the ab challenge!!

Todays ab exercise is sit up with twist.

Things to keep in mind while doing the sit up with twist

  • Keep your butt on the ground
  • You can put your hands behind your head or crossed on your shoulders
  • Make sure your chin is not pressing down on your chest– you do not want to cause stress on your neck. You should be able to place your fist between your chin and chest at all times.
  • Try to sit all the way up so you almost can touch your forearm/elbow to your opposite knee

The goal is to do 30 seconds to a minute of sit up with twist for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge


<3 L&A

Pumpkin Spice, Abs that are Nice Day 26: Plank Up-Downs

Happy day 25 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is plank up-downs.

Things to keep in mind while doing the plank up-downs

  • Keep your eyes on the ground below you
  • Keep your shoulders pulled down so your back muscles are engaged–think of pulling your shoulders down away from your ears
  • Keep your abs TIGHT– think about pulling your belly button up into your spine.
  • Keep your glutes tight
  • Do not put your butt up into the air or let your back curve. You’re body should be in a nice straight line at all times

The goal is to do 30 seconds to a minute of plank up-downs for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 25: Heel Touches

Happy day 25 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is the heel touches.

Things to keep in mind while doing the bridge:

  • Try to tap your heels
  • Keep your abs engaged

The goal is to do 30 seconds to a minute of heel touches for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 24: Bridge

Happy day 24 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is the bridge.

Things to keep in mind while doing the bridge:

  • Lift from yours glutes and abs
  • Keep your abs engaged

The goal is to do 30 seconds to a minute of bridge lifts for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 23: Scissors

Happy day 23 of Pumpkin Spice Abs that are Nice!!

Todays ab exercise is scissors.

Things to keep in mind while doing scissors:

  • Keep your movements quick
  • Think of pulling your belly button down to your spine
  • Don’t arch your back off the floor

The goal is to do 30 seconds to a minute of scissors for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A

Pumpkin Spice, Abs that are Nice Day 22: Dead Bug

Happy day 22 of Pumpkin Spice Abs that are Nice!! I know we cannot believe its already day 22 either!! So exciting!

Todays ab exercise is dead bug.

Things to keep in mind while doing dead bug:

  • Slow and controlled
  • Try to extend your limbs all the way out
  • Bring them as close to the ground as you can without letting them touch the floor
  • Keep your belly button pulled down to your spine

The goal is to do 30 seconds to a minute of the dead bug for 3 sets. You can rest for up to 30 seconds between each set if needed.

Good luck with your abs today!! Don’t forget to use AND search #workitout100 #wio100challenge and #wio100abchallenge

<3 L&A