Join The Mpower Ab Challenge!

We are three weeks into the Mpower Ab Challenge. So we wanted to share our program with all you guys to join us in our workouts! Here are our daily workout routines for the five-week challenge.

We have three days concentrating on straight abs (rectus abdominis) which are Monday, Wednesday and Saturday – we call those just ”ab” exercises. Other three days we concentrate on obliques which are on Tuesday, Thursday and Sunday. Friday is the rest day. We recommend to do at least 4 workouts per week, eg 2 abs and 2 obliques but if you are up to the big challenge you could try all 6 workouts!

Monday – Abdominals

  1. Crunch with pushing hands – 3 x 30

crunch-with-pushing-hands

Abdominal exercise – pushing hands in crunch position:

  1. Lie down on your back with shoulders and head raised, keep your legs bent and your arms pointing forwards on your legs
  2. Lift the upper part of your torso, pushing hands forward in between your legs, try to activate your abdominals
  3. Return to the starting position and repea

 

2. Jackknife sit up – 3 x 15

jackknife-crunch

Abdominal exercise imitating a jackknife:

  1. Lie flat on the floor on your back with your legs extended on the floor and arms extended back behind your head
  2. Bend at the waist and raise your legs and arms to meet in a jackknife-like position – your legs should be lifted at about a 40 degree angle from the floor and hands reaching towards feet
  3. Lower your arms and legs back into the starting position and repeat

3. Sit up – 3 x 15

sit-up

The classic sit up abdominal exercise:

  1. Lie on your back, hands behind your head with your legs bent at knees
  2. Elevate your upper body towards your knees and feel the contraction in your abdominals
  3. Lower your upper body back down to the starting position and repeat

4. Seated leg tuck – 3 x 15

seated-leg-tuck

Abdominal exercise sitting on a bench and pushing legs outwards and back in again):

  1. Sit on the edge of a bench, lean back holding your hands behind you and with your knees bent towards your torso
  2. Stretch your legs forwards while holding the position of leaning back and holding your hands behind you
  3. Bring your legs back in again and repeat

5. Plank – 3 x 3o seconds

plank

Classic abdominal exercise:

  1. Get into the plank position on the floor your body facing the floor – support your weight on your toes and forearms and keep your arms bent, directly below your shoulders
  2. Keep your body straight and hold the position

Tuesday – Obliques

  1. Bicycle Crunch – 3 x 30

bicycle-crunch

Oblique workout which motion reminds a bicycle pedalling:

  1. Lay down straight on the floor and set your hands behind your head
  2. Tense your core muscles while lifting your head up and with elbow touching the opposite knee that is pulled towards to your head

Repeat this with opposite limbs (right elbow towards left knee and left elbow towards right knee)

2. Heel Touches – 3 x 30

heel-touch

Oblique workout in which heels are touched in turns:

  1. Lay down on the floor while your knees are bent
  2. Tense your core muscles and lift your upper body a bit while your hands are straight on each side
  3. Use your oblique to rotate on right side to touch your heel and then back up
  4. Repeat this to left side

3. Mountain Climber – 3 x 20

mountain-climber

General workout for full body that reminds a mountain climbing:

  1. Set in a pushup position with straight hands and body so that your hands are directly under your chest
  2. Lift the right foot to your chest, keep your butt down and return to the starting position
  3. Repeat this with left foot

4. Spider Crawl – 2 x 20

spider-crawl

General workout for full body that reminds a Spiderman’s crawling:

  1. Set in a pushup position with straight body while your hands are bent to 90 degree beside your body
  2. Lift the right foot to your elbow or as far as possible and return to the starting position
  3. Repeat this with left foot

5. Side Plank – 2 x 30 seconds

side-plank

Abdominal workout that trains both your transversal abdominal as internal oblique:

  1. Turn onto your right side with straight body
  2. Set the right elbow under your body directly under your shoulder
  3. Tense your core muscles while lifting your hip and knees from the ground
  4. Repeat this to the left side

Wednesday – Abdominals

  1. C-Crunch – 3 x 20

Abdominal exercise in which hands and legs are moving during crunch

  1. ­­­­Lie down on your back while your legs are bent and arms behind your head
  2. Lift the upper part of your torso at the same time you lift your bent legs up and form a shape that reminds letter C from side perspective
  3. Return to the starting position and repeat

2. Toe Toucher – 3 x 30

Abdominal exercise – crunch with vertical legs and hands lift to touch the ankles

  1. Lie down on your back your legs lifted straight up and your arms opened to the side
  2. Lift your torso by contracting your abs to reach out your lifted toes with your hands
  3. Return to the starting position and repeat

3. Jackknife Standing – 3 x 30

20160925_224616

 

The classic jacknife in standing position

  1. Stand up and raise your hands straight above your head
  2. Kick your right foot off with a straight leg and meet the hands right in the middle of your body
  3. Alternate and kick your left foot off with a straight leg meeting those hands in the middle
  4. Alternate from side to side

4. Bottoms Up – 3 x 15

Ab exercise combining hip up and straight legs down

  1. Lie on the ground mat, supported by your back. Keep your legs straight and arms by your side. It is the starting position.
  2. Raise your knees to the chest level by flexing your hip muscles. After this movement, extend your feet directly perpendicular to the ground.
  3. Raise your hips from the mat. To perform the movement, tuck the knees towards your chest by flexing the hips and knees. Pause in this contracted position for a while and come back to the initial position.
  4. Repeat

 

5. Walkout – 3 x 15

 

Walkout – Abdominal exercise that improves also your flexibility

  1. Start in a standing position and bend until your hands touch the ground. Bend your knees if necessary.
  2. Walk your hands forward while keeping your legs completely straight, till you reach the final push-up position.
  3. Return to the stand up position by walking your hands back.
  4. Repeat

Thursday

  1. Russian Twist – 3 x 30

russian-twist

Oblique exercise twisting your body on one side and then the other:

  1. Sit on the floor with your legs bent at knees and leaning back in a 45 degree angle
  2. Twist your torso to the right and return to the center, then to the left and return to the center. Repeat the movement.

NOTE: You can do this exercise with or without weights. If doing with weights, hold the weight in front of you and turn it with the movement.

2. Leg Twist from Side to Side – 3 x 20

leg-twist-side-to-side

Oblique exercise with twisting legs from side to side:

  1. Lie on your back with your legs either bent in a 90 degree angle, or pointing straight upwards (straight legs is more challenging)
  2. With trying to keep your torso stable on the floor, twist your legs first slowly towards the right and return to the center and then to the left and back to the center

Be sure to keep the rest of your body as stable in place as possible

3. Dumbbell Sidebend – 3 x 30

dumbbell-sidebend

Oblique exercise with holding a dumbbell and bending to the side:

  1. Stand up straight and hold a dumbbell in one hand on the left side of your body
  2. Keep the rest of your body in place and bend only at the waist towards the left. Hold the weight down for a second and return to the starting position.
  3. Repeat on the other side

4. Two-Point Plank – 3 x 20

two-point-plank

Oblique exercise – a plank with raising your arm and leg simultaneously:

  1. Start from a plank position on the floor with your body facing the floor – support your weight on your toes and forearms, with your arms bent directly under your shoulders
  2. From the plank position, slowly raise your left arm simultaneously with your right leg. Hold for a few seconds and return to plank position.
  3. Repeat with the other side (right arm and left leg).

5. Hip Up – 2 x 20

hip-up

Oblique exercise with raising your hip up from side plank position:

  1. Start from a side plank position, with holding your weight on your feet and one hand and keeping the rest of your body straight facing a wall
  2. From the side plank position, raise your hip towards the ceiling and return back to the starting position. Repeat.

Friday

Our rest day!

Saturday

 

  1. Heel Toucher Sit Up – 3 x 30

heel-touches-sit-up

Ab workout in which heels are touched with pulse

  1. Lay down on the floor while your knees are bent
  2. Tense your core muscles and lift your upper body to touch your heels while your hands are straight on each side
  3. Return to starting position

2. Crunch – legs on bench – 3 x 15

crunch-legs-on-bench

Ab workout in which legs are positioned on bench:

  1. Lay down on the floor while your legs are positioned on bench and set your hands behind your head
  2. Tense your core muscles and lift your upper body a bit to activate your abdominals
  3. Return to starting position

3. Butt up – 3 x 15

butt-up

Ab workout in which butt is raised up together with the legs:

  1. Set in a pushup position with straight body while your hands are bent to 90 degree under your body
  2. Tense your core muscles and lift your butt up so that your hands, gluteus and legs form a triangle
  3. Return to starting position

4. Crunch with hands resting – 3 x 30

crunch-with-hands-resting

 

 

 

 

 

 

 

 

 

 

 

Ab workout in which abs are tensed with pulse while hands are resting:

  1. Lay down on the floor while your knees are bent
  2. Tense your core muscles and lift your upper body while your hands are resting on your tights
  3. Return to starting position

5. Superman plank – 3 x 30 seconds

superman-plank

Ab workout which trains especially transversal abdominals:

  1. Set in a pushup position with straight body while your hands are bent to 90 degree under your body
  2. While maintaining the plank extend right hand at the same time when rising the left leg at the same time
  3. Repeat this with left hand and right leg

Sunday – Obliques

  1. Cross-Crunch – 3 x 20

Oblique exercise – with one hand pushing to the opposite thigh

  1. Lie down on your back with shoulders and head raised, keep your knees bent
  2. From this position, reach toward your right knee with your left hand. When your left hand touches your knee, bring it down toward your hip as you reach toward your left knee with your right hand.
  3. Continue to alternate reaches while keeping your abdominals flexed.

2. Side Jackknife – 3 x 20

Jacknife on the floor for obliques

  1. Lie on the floor on your right side with your legs extended on the floor and the right elbow positioned directly under your body and clasp your left hand behind your head.
  2. Bend at the waist and raise your left leg and left elbow toward each other by pulling your obliques. Squeeze for a moment and return to the starting position.
  3. Repeat the movement on the left side

4. Side Lunge with Bend – 3 x 20

20160925_224412

Side lunge with bend

  1. Start by standing up your feet close to each other. Raise your hands above your head.
  2. Take a big step to your right side and bend your upper torso toward your knee so that your elbow touches the knee, the arm can bend slightly. Stand your feet back to the center beside your left foot.
  3. Take a big step to your left side and bend your upper torso toward the left knee your left elbow touching the knee. Return back to the center.
  4. Alternate from side to side

4. Side Leg Bench Crunch – 3 x 30

Oblique exercise twisting your upper body on side to side while legs are on bench

  1. Lay down on the floor while your legs are positioned on bench and set your hands behind your head
  2. Elevate and twist your torso first to the right side elbow reaching for the knee and return to the center.
  3. Repeat on the left by elevating and twisting your torso to the left side elbow reaching for the knee. Then return to the center.
  4. Repeat the alternating movement from side to side.

5. Single Arm Russian Twist 3×30

 

Oblique exercise twisting your body on side to side while following the leading hand

  1. Sit on the floor with your legs bent at knees and leaning back in a 45 degree angle
  2. Twist your right hand to the right while your torso is following the twist and return to the center
  3. Do the same movement to the left and return to the center.
  4. Repeat

 

So here is our Ab Challenge! Please remember to follow us on Instagram at Mpower.Bestrong for daily updates 🙂

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