Free Ab Workout Routine! Workout 1 of 30-Day Core Conditioning Challenge
Free Ab Workout Routine!
First workout for the VibrantVegan 30-Day Core Conditioning Challenge
If you haven't already downloaded the FREE 30-Day Core Conditioning Challenge Success Log Get it Now!
Every 5 days you will be getting a new workout. The workouts will get progressively harder and if you do the work each day you will be prepared for the work to come.
For the first 10 days we are going to focus on core stability training. This work will prepare you for the strength workouts of days 11 through 20, which will in turn prepare you for the power workouts of days 21 through 30.
Over the course of the next 30-days the free ab workout routines will get progressively more intense. Therefore it is important to do the work everyday. Remember the workouts will be short, 10 minutes or less. You can find the time to make yourself healthier and stronger.
30-Day Core Conditioning Challenge Workout #1
Following are the instructions for your first free ab workout routine. You can either read the instructions or follow along in the video below. Have fun!
1) Standing Knee to Elbow March- Stand tall with you hands behind you head, elbows out the side. Keeping your back straight, lift your right knee to touch your right elbow. Repeat on left side. Remember to bring your knee to your elbow, not your elbow to your knee. Do for 1 minute.
2) Standing Knee to Elbow CrissCross- Stand tall with you hands behind you head, elbows out the side. Keeping your back as straight as you can, twist your torso and lift your right knee to touch your left elbow. Repeat on opposite side. Remember to bring your knee to your elbow, not your elbow to your knee. Do for 1 minute.
3) Bird Dogs- Start on your hands and knee with you hands directly beneath your shoulders, and you knees directly beneath your hips. Your back should be in a neutral position with your bellybutton drawn in slightly to stabilize. While balancing on left hand and right knee, take a deep breath in and lift your right hand and left leg. Your hips should stay level and back straight. Exhale and lower right hand and left leg. Repeat on same side, following your breath, for 15 repetitions. Then do the other side.
4) Hover(aka-The Plank)-Start on your belly with your elbows directly beneath your shoulders, chest lifted high, and your toes curled under. Lift your body off the floor so you form a straight line from your heels to the top of your head. Draw your bellybutton in slightly to stabilize. Take long slow breaths. If you need to make the Hover easier, keep your knees on the floor. Hold for 1 minute.
5) SuperPerson Back Extension- Start on your belly with your arms extended overhead, thumbs facing up. Take a deep breath in and lift your arms, chest and legs off the floor as high as you can. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Exhale down. Do 20 slow repetitions.
6)Right Side Hover- Start on your side with elbow under your shoulder, chest held high, your legs extended and your feet stacked on top of one another. Take an deep breath in and lift your hips off the floor, pause at the top, exhale hips back to the floor. Do 15 slow repetitions.
7)Hover(aka-The Plank)-Start on your belly with your elbows directly beneath your shoulders, chest lifted high, and your toes curled under. Lift your body off the floor so you form a straight line from your heels to the top of your head. Draw your bellybutton in slightly to stabilize. Take long slow breaths. If you need to make the Hover easier, keep your knees on the floor. Hold for 1 minute.
8)Airplane Back Extension- Start on your belly with your arms extended out to your sides like airplane wings, palms facing the floor. Take a deep breath in and lift your arms, chest and legs off the floor as high as you can. Keep your chin tucked under so your neck stays in alignment with the rest of your spine. Take deep breaths. Hold for 1 minute.
9)Left Side Hover- Start on your side with elbow under your shoulder, chest held high, your legs extended and your feet stacked on top of one another. Take an deep breath in and lift your hips off the floor, pause at the top, exhale hips back to the floor. Do 15 slow repetitions.
I hope this free ab workout routine is challenging, yet manageable for you.
Remember to breath while you do this workout and to honor your body. We all start from our own place and we get better. Do what you safely can and have fun!
If you do this free ab workout routine every day for the next five days you will be ready for the next free ab workout routine.
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