Tuesday is it.
The day I have committed to start a new exercise program.
I've tried to ignore that the day is coming, but it will be here in 2 days now and I'm gonna have to face reality.
Some of you know that I periodically create or join into challenges...committments to myself or others to force me to do things that I think are good for me but that I won't do except under duress. I think it would be good for me to work off a little of this tummy gush. I'm hoping 2 months of ab exercises will do the trick.
So, here is my latest challenge: For 5 days a week for the months of September and October, I will do 5 minutes of ab workout a day. My friend Melissa created the ab workout for me. If I fail to do 5 days on any given calendar week (Sunday - Saturday), then I pay Melissa $10.
Here's the workout Melissa decided upon:
There is a total of six exercises each done approximately 20 times (reps) so that once completed the whole series takes approximately 3.5 minutes. You do this 2 times through for a grand total of "7 Minutes"... hence the 7 minute abs. I would recommend doing one set before you job/walk and once set afterward or somewhere in the middle. The reason for this is to break it up and make it seem less daunting. 7 minutes doesn't sound like much, but it will burn at first!
20 x Leg Extensions - Lay on your back, hands under hips unless you're strong enough to just have them by your side. Start with your knees bent toward your chest. Push you feet straight out about 6-8 inches off the floor. Bring your knees back toward your chest.
20 x Leg Lifts - On your back with hands beneath your hips, keep your legs straight with your feet 6-8 inches off the floor. Bring your legs straight up perpendicular to the floor and lower back down. Do not let your feet touch or rest on the floor.
24 x Bicycle - See picture. 1 rep = going right/left one time
20 x Straight Arm Crunch - Crunch position on your back (knees bent, feet on floor). Put hands directly above your face, arms straight, in a prayer position so that the palms of your hands are touching. Crunch up so that your hands go straight toward the ceiling (not forward). If this is too difficult at first, keep you hands behind your head for support.
20 x Oblique Crunch - See picture, but keep both hands behind head. 20 each side. To make this more difficult, keep your foot off the floor.
20 x Oblique Twist with weight - See picture, but make suggested adjustments: Sitting up (with or without weight - I use a 10 lb medicine ball, but you can use either lighter weight or a dumbell etc). Put your heels on the floor and push through your lower back so that its straight (don't slump over or slouch). Hold the weight in both hands directly in front of your chest while leaning back in a "V" position. Twist right till your elbow taps the floor, keeping the weight centered in front of you. If you're not using a weight, just clasp your hands in front of you. Repeat going Left. This is done quickly and going R/L is one rep. To make this harder, you can keep your feet lifted off the floor so that you're balancing on your tail-bone.
I would recommend two other super important expercises. Plank and Side-Plank. These are great stabilizing exercises and give you strength and definition without crunching. Check out the two pictures attached to see what they look like. Try holding each one for no less than a minute each. Obviously on the side-plank, you need to do both sides to be equal.
For the record I am only committing to 5 minutes a day. Melissa thought she'd sneak in an extra 2 minutes a day unnoticed...2 minutes plus those silly plank and side plank exercises. We'll see about that. Maybe I'll do them and maybe I won't. But I will do the 5 minutes a day, 'cause I don't like to pay out.
So, anyone want to join me? I won't make you pay Melissa if you fail. =)