Start summer with confidence and consistency by committing to my commitments 30-day antibody challenge.30 days of core work to help you create the six-pack you’ve always wanted.
Want more core work?look at mine 8 Minute Ab Workout or mine Incline workout!
Consistency is the key to a stronger core
The reality is. Life is busy. Sometimes we just need people to “tell us what to do”. Soo.. this is what I told you to do. But more importantly gives you a 30-day challenge that you can repeat the next month and the next. I dare you to do it and see what happens to your body. So much core work and strength is consistency. Just 10-15 minutes of core exercise a day can see dramatic results. do not trust me? Try it!
As we enter summer, it’s bikini season. I want to do my best to make you feel confident. A big part of that is our own state of mind about how we feel about our body and the love we give it. But sometimes it’s just the actual movement.
I’ll be working on this challenge for the next 30 days, and I hope you’ll join me.
Practice for this 30 Day Ab Challenge
Bike Crunches: First lie on your back with your legs on the table. Put your hands behind your head with your elbows facing out. Using your core, lift your head and shoulders off the ground. Crunching inward, bend sideways, trying to reach right elbow to left knee, straightening right leg in the same motion. Release slightly and twist to the other side, extending your left elbow to your right knee while straightening your left leg.
Hip drop: This exercise will target your lower abs and gluten. First, lie flat on your back with your knees bent and your arms flat on the ground. Your feet should be hip-distance apart, with your heels as close to your hips as possible. In one smooth motion, push up through your heels, lifting your hips toward the ceiling while squeezing your glutes. Hold for 3 to 5 seconds, then lower.
Sit-ups: The starting position is lying flat on your back with your knees bent on the ground. Raise your body by placing your hands behind your head while lifting your head to your knees. catch. put it back. That is a representative.
Reverse sit-ups: The starting position is to lie on your back with your hands by your sides and your legs straight in front of you. Slowly lower your legs to the floor and lift them up to the ceiling. When your toes are close to the ceiling, your hips will lift slightly off the floor. Extend your legs back to the starting position. Keep your legs straight and hover over the floor. Avoid touching the floor.
Russian Turn: Sit on the floor with your legs straight in front of you. Slowly tilt your back back at a 45° angle and your body will look like a V shape. Engage your core as your legs come out in front of you, balance on your tailbone (or sit bones), and begin to twist your torso to either side, but don’t move your legs. Do 15 reps on each side. (Optional: Use 10-pound weights or dumbbells for more challenges)
Side panel: The starting position is a high (on your hand) right plank position with your left hand in the air or on your hip. catch.
bird dog: The starting position is on all fours with knees hip-width apart and hands firmly on the ground shoulder-width apart. Squeeze your abs, straighten one arm forward, and extend the other leg fully behind you. It should look like a straight line from your hands to your feet, keeping your hips at right angles to the ground. Hold for 2 seconds, then return to the starting position. Keep your abs engaged throughout the exercise.
Compression side panels: The starting position is a high (on your hand) right plank position with your left hand behind your head. In one smooth motion, pull your right knee into your chest while tightening your left elbow to meet your right knee. Return to the starting position. Repeat on your left.
Messenger Climbers: Start in a plank position with arms straight, hands on the ground, and legs stretched behind you. While keeping your back flat, engage your core and lift your right knee down to your right elbow—return to the starting position while raising your left knee to your left elbow. Repeat the process, continuing to switch legs while increasing your pace.
Heel Taps: Start by lying flat on your back. Bend your knees and land your feet on the ground. Lift your head and upper back (shoulders) off the ground. Now, while holding the pose, reach out to the left and touch the raised hand to the left heel. Repeat on the right side by touching your right hand to your right heel. Continue walking back and forth.
Spider-Man Push-Ups: Start in a push-up position. As you lower your body to the floor, lift your right foot off the floor and swing your leg to the side to try to touch your right knee to your right elbow. Bring your legs back to the ground as you push your body back to the starting position. Repeat on the other side.
leg lift: The starting position is supine, flat, and flat on the floor. Slowly lift your legs up to the ceiling, all the way off the ground, and lower your back. Wait a moment, then repeat.
Easy Post Workout Snack Ideas
Filling your body with the right fuel is key if you want results. I always try to make sure I get the nutrients my body needs after a strenuous workout to continue growing and building the muscles I want. Here are some of my favorite easy post-workout snack ideas:
Disclaimer: I am not a certified personal trainer. Be sure to consult your doctor and listen to your body before starting a new fitness regimen.
Don’t miss the recipe ->
