2 years ago
Nisfit
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The 2-Weeks-to-Flat-Abs Crunch Challenge!
It's been summer for a while now so it is high time that you finally start AND FINISH a fitness challenge. This one is easy - its two weeks, it starts slow and builds up, and you'll have a super-fit core by the end of it.

What are you waiting for?!

Clip it if you're ready to take the challenge :)

The V Crunch

Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.
Repeat the crunch motion to complete one rep.

Runner's Crunch

Start on your back with your elbows resting on the floor at a 90-degree angle.
With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running.
With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last.
Alternate with your other leg to complete one rep.

Reverse Crunch

Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you.
Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position.
This counts as one rep.

Diamond Sit-Up

Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
Slowly lower back to the starting position.
This counts as one rep.

Bicycle Crunch

Lie flat on the floor with your lower back pressed to the ground.With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Switch sides, and do the same motion on the other side to complete one rep

End by doing Sphinx pose to stretch out the abs.

Come onto your belly with your legs behind you.
Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands.
Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch.
Hold for five breaths and then exhale as you release your belly to the mat.
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