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September Ab Challenge – Week 1

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Welcome to week 1 of the September Ab Challenge! This 4-week ab challenge will tone up your abs and belly to get the flat defined look you always wanted.

Welcome to week 1 of the September Ab Challenge. Thursday is September 1st, so let us do a September Ab Challenge for the entire month!

This Ab Challenge will include a diet portion and an exercise portion as explained below. I will update the exercise portion with a new 5-minute workout each week.

Diet

Add at least one extra serving of vegetables and fruit each week. Try to compound this so you are up to 4 extra servings a week by the end of the month. Use this weekend to buy and chop your extra veggies and fruit so they are ready for consumption next week!

Exercise

Week 1 – Complete this 5-minute workout every morning and evening:

  • Bicycle Crunches – 1 minute
  • Vertical Leg Toe Touches – 1 minute
  • Low Plank Hold – 1 minute
  • Pushups – 1 minute
  • Squats (or jump squats) – 1 minute

Exercise Descriptions

Bicycle Crunches

  1. Lying on your back, keeping low back as flat as possible, cross left shoulder towards right knee while pushing left leg out straight. Then switch sides.
  2. Keep elbows back and knee right over your hip (not pulling elbow towards knee, the goal is “not” to touch your elbow to your knee!).
  3. If your low back starts to hurt, bring your extended foot higher towards the sky.

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Vertical Leg Toe Touches

  1. Lying on your back, bring heels up towards the sky keeping legs as straight as possible (bending your knees is ok, it just means your hamstrings are tight!).
  2. Make sure you can keep your low-back flat by contracting your abs and pressing it down to the ground.
  3. Lift your upper body to reach your hands to your toes, try to touch your toes and still keep your feet over your hips.
  4. If this hurts your neck, you can complete the same movement with your hands behind your head (so your hands completely support your head!).

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Low Plank Hold

  1. Keeping elbows right underneath your shoulders and back flat (stomach in tight) not letting your hips sag, hold this position.
  2. To make this exercise easier, bring your knees to the ground.
  3. To make it harder, try lifting one toe slightly off the ground and alternating.

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Push-Ups

  1. Start with hands in line with your shoulders, but wider than your shoulders.
  2. Keep a flat back (stomach in tight) not letting your hips drop lower than your shoulders.
  3. To make push ups easier, bring your knees down to the ground.
  4. To make it harder, hold in the down position for 5 seconds.

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Jump Squats

  1. For a typical squat, sit back in your heels like you are sitting into a chair behind you.
  2. If squats for one minute seems easy, you can make it more cardiorespiratory by doing jump squats (dynamically squatting to stand up into a hop, then smoothly landing back into squat position).
  3. If squat jumps are painful in your knees or low-back, try holding the squat position for 10 seconds or more.

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September Ab Challenge: Week 1 Workout Video

Here is a video that shows a couple seconds of each exercise:

Sara Foster

Sara is an engineer turned fitness professional after realizing training clients is way more fun. A nerd at heart, she geeks out on the science behind exercise. As a result, she’s highly focused on form, posture and balance in her approach to personal training. Sara looks to provide a fun and challenging exercise plan tailored for each client. Whether it’s in the gym, or supporting clients outside the gym for their athletic endeavors, nutrition, and overall health, Sara is passionate about helping clients find activities to incorporate into their lifestyle. Sara works with clients in the Downtown San Diego Big Bricks studio.

Sara Foster

Sara is an engineer turned fitness professional after realizing training clients is way more fun. A nerd at heart, she geeks out on the science behind exercise. As a result, she’s highly focused on form, posture and balance in her approach to personal training. Sara looks to provide a fun and challenging exercise plan tailored for each client. Whether it’s in the gym, or supporting clients outside the gym for their athletic endeavors, nutrition, and overall health, Sara is passionate about helping clients find activities to incorporate into their lifestyle. Sara works with clients in the Downtown San Diego Big Bricks studio.

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