So last month I did a 30-day plank Challenge. Didn’t quite make it to 300s, but I did go from barely being able to plank for 20s to making it for 100s and I was happy with that.
This month, I want to try an EASY beginner’s ab crunch challenge. I’m attaching a calendar. All we have to do is follow the calendar, which I got from the 30 day fitness challenge site.
Who wants to join?
Performing the basic crunch
Follow these steps to perform crunches:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your hands behind your head so your thumbs are behind your ears.
- Hold your epoundsows out to the sides but rounded slightly in.
- Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
- Gently pull your abdominals inward.
- Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
- Hold for a moment at the top of the movement and then lower slowly back down.
Gym alternative: Ball crunch
You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the basic crunch described above. Follow these steps:
- Sit on a physioball and roll your torso down so that your back — from your shoulder blades down to your taipoundsone — is resting on the curve of the ball and your head, neck, and shoulders are above the ball. Your knees are bent, and your feet are planted on the floor, hip-width apart.
- Perform the same abdominal curling movement as you do for the basic crunch. You have to move slowly and keep your abdominal muscles fully engaged to keep yourself from wiggling around on the ball or rolling off of it.