How was the first week of the September Ab Challenge? Did you remember to add an extra serving of vegetables and fruits?
Our mid-section is responsive to exercise, but it also takes a healthy diet to get definition in our belly.
Here is the new 5-minute workout for week 2. If you started the challenge on the 1st, your week 2 starts Thursday the 8th. If you started on Friday or Saturday, you can start week 2 on the 9th or 10th.
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.
Week 2 – Complete this 5-minute workout every morning and evening:
- Side Plank with Hip Lift and Lower – 45s to 1 min each side
- Leg Drops – 45s to 1 min
- Mountain Climbers or Wide Knee Mountain Climbers – 45s to 1 min
- Opposite Hand to Opposite Foot – 30s each
Side Plank With Hip Lift And Lower
- For side plank on your R side, your R hand is directly below your R shoulder. Legs are straight and feet are stacked.
- Lift your hips and L arm up towards the ceiling to make a right-triangle with your body.
- If that is too much pressure on your R wrist, you can come down to your R forearm so your elbow is directly below your R shoulder.
- The movement is to lower your R hip towards the ground and bring your L elbow in towards your L side, then lift back up into side plank with hips straight and L hand reaching towards the ceiling.
- If this is too difficult, you can bend your L knee and bring your L foot in front of you planted on the ground. See second set of pictures below.
- 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!).
- Make sure you can keep your low-back flat by contracting your abs and pressing it down to the ground.
- If you feel your back lift at any point during the exercise, you can place your hands under your bum to tilt your hips and help keep your low back flat.
- The movement is to drop your legs towards the ground while keeping your legs together and your low-back flat.
- Try going to about 45 degrees as shown below.
- If your low-back lifts, do not go as low.
- If 45 degrees is too easy, you can go lower, but lift back up before touching the ground.
- If your low-back still lifts, you can bend your knees as much as you need to keep your low-back flat.
Mountain Climbers Or Wide Knee Mountain Climbers
- Start in plank with hands right underneath your shoulders and back flat (stomach in tight) not letting your hips sag.
- The movement is bringing one knee forward, keeping that knee and foot lifted; then returning it back to plank position. Then bring the other knee forward, continue alternating.
- If that feels like too much in your hips (i.e., hip flexors), try a wide knee mountain climber where your knee comes out to the side instead of straight forward underneath you. See second set of pictures below.
Opposite Hand To Opposite Foot
- Lying on your back, keep R heel on the ground and lift L leg to about 45 degrees, bring L hand behind your head and extend R arm overhead.
- Keep low-back flat the entire time (you can use your R heel on the ground to help press your low-back flat).
- The movement is to reach L leg and R arm up toward each other to try to touch above you. If needed, you can bend your L leg.
- Stay on the same side for 30 seconds, then switch to L arm and R leg extended for 30 seconds.
September Ab Challenge: Week 2 Workout Video
Here is a video that shows a couple seconds of each exercise: