Ab Challenge Week 2 is a great progression from ab challenge week 1. If you are trying out the program and are still challenged by week 1, continue doing ab challenge week 1 until it is easy. This week we are going to advance the plank and crunches, we are adding a lower body twist and maintaining the leg raise and pelvic tilt exercises. Perform 3 cycles of the program, challenge yourself to have perfect form and do not stop to rest between exercises.
Front Plank Alternate Leg Raise: Get into a normal front plank position, hold for 10 seconds. After 10 seconds raise your right leg, holding for 10 seconds, then return to start position. Lift left leg and hold for 10 seconds, repeat cycle 2 times. Advanced athletes perform 4 cycles.
Crunches: 20 reps. Focus on using your upper abs to lift your shoulder blades off the ground then slowly bring your right elbow towards your left knee, lower down and on the next rep bring the left elbow toward your right knee. Go slowly do not use momentum to cheat through this exercise.
Leg raises: Lie flat on the ground, face up. Position hands under glutes, keeping legs straight raise them up to vertical then lower back down. Your lower back should be as flat on the ground as possible throughout the entire exercise and you should be pulling your stomach inward toward your spine. Perform 2o reps.
Lower Body Twist: Lie flat on the ground with your pans facing down on the ground, place a medicine ball between your knees and lift your legs up so your hips and knees are bent to 90 degrees. slowly rotate your knees to the right until your right thigh touches the ground then using your core, slowly rotate to the left until your left thigh touches the ground. Make sure to try to keep your shoulders and arms on the ground as anchors throughout the exercise. Perform 20 reps per side.
All 4s Pelvic Tilt: Focus on using your abdominals to control your pelvis. You should be sucking in your stomach as you tilt your pelvis backwards. Also, remember to keep your shoulders flat, only your pelvis is moving in this exercise. If you are doing it correctly you will feel it in your lower abs.
Enjoy the workout and be relentless in your pursuit of perfect form.