TC Challenge moves

I'm a firl believer in strong abs = strong back. IMO, you can never over work your abdominals. I try to work mine for 10 full minutes daily. It doesn't have to be anything fancy ... you don't need a video either. Just lay down on your mat, towel, carpet ... whatever you have at night while watching your favorite shows. You'd be surprised how many crunches you can squeeze in during commercial breaks.

 

A good thing to remember is to breath out when you come up. Really concentrate on the move. Within ... I'd say 20 you should really start feeling the move. Slow & steady will give you great rewards. Always go for quality over quantity!

 

Don't skip your abdominal session thinking what's the point, I can't see them anyway (for us big girls) the point is, when you do lose weight (I have no doubt that you won't) when the fat melts away those incredible abdominals that your building now will show through.

 

Okay ... if you need this 1st move to be a little easier there are 2 options ... don't bring your legs down as far or bend your knees & tap the floor. As you get better challenge yourself & your abs.

 

 

Starting Position Lie on the floor/mat on your back. Keep lower back in contact with the floor, feet and legs straight and together. Place hands to sides or under lower back for support. Action Keeping legs straight and together, back flat, lift legs upward until they are straight above hips. Lower down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep. Special Instructions Make sure back stays flat on floor and abs are tight (pull navel in towards spine). Muscles Worked: Lower abs, Quads

Starting Position Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head. Action EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position. INHALE: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches. Special Instructions Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards. Muscles Worked: Abs