Week #1 of Slappy and MC's September Ab Challenge

Mcderin took the time to put these workouts all together for us to try so lets Do it!  Thanks McDerin!  :)

 

Zig Zag your abs, NOT just your calories!!

Welcome to Week #1 of the Ab Challenge.  To get everyone eased into the challenge and show you that you don't HAVE to just lay on the ground and do crunches, we are starting things off with TWO standing ab exercises.

  

The first is called the "Turbo Twist" or "Jab Cross, Jab Knee".
Yes, for those of you who  know me, these ARE straight from Turbo Jam. However, they are fun, fast, and effective ab exercises that you can do even if you are not an avid Turbo Jammer (and why AREN'T you???? LOL - sorry...different topic :)
Anyway.....
These moves not only work your abs, but offer a slight cardio effect as well, so you get 2 for the price of 1 :)
I will break down the Turbo Twist.

1.  Step forward with your right left leg.
2.  At the same time, punch forward (jab) with your left arm.
3.  Now, punch with your right arm while turning at your waist to the left (the "twist" part of the move".
4.  Now, while pulling your right arm back to it's original position, raise your left knee.(your left arm should go up into a "guard" position at the same time"

Repeat 8-10x.

Do the same thing with the left leg leading.

It sounds complicated, but attached is a link to a video clip that demonstrates the move and it's very easy.
And, if you get some music going, you can dance it up and make it a mini cardio session.

The second exercise is called the "Zig Zag".
It's very simple. You are simply doing a side crunch.
The secret to this (and ALL ab exercises) is to keep the core engaged (suck it in :).

1.  Stand in the guard position (fists to either side of your face).
2.  From the waist up, you have perfect posture (straight back).
3.  At the waist, you tuck your stomach in (like someone just punched you) and KEEP IT ENGAGED.
4.  While focusing on the muscles, bend at the ribs to each side, alternating.
*Don't just lean over side to side :) You actually want to focus on the muscles and contract while you crunch to each side.
Believe me, you will feel it :)

Again, very simple to do. Not so simple to break down and have make sense :)
That is why I have the video clip :)

 

Video clip to exercises

http://www.youtube.com/watch?v=88MdH1xK8So

The beginning of the clip shows the two moves being described above.

I would suggest you put on a cd, and alternate these two exercises through 4-5 songs and you will do a minimum of 10 minutes a day easily!

Let me know what you think.
Good luck and have fun!

1. Slappy 32.5/33.5
2. McDerin 25.5/28
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psssst!!!! over here! :)

Thanks ladies -- I wasn't looking forward to the floor....  Now, this was 10 mins per week, right? Ok, just kidding -- 10+ mins per day, got it . :-D

hehe... i think I second the 10 minutes a week. lol! *sigh* starting tomorrow my abs are going to be getting back and beyond what they were when I was 13. I'm gonna have to try some of these moves ;-)

I love a sense of humor ladies!  Drop and give me 10! LOL :)
This is going to be awesome and so will the results!

Hi

Are we posting daily that we did the ten minutes or weekly, or are just measureing every so often?

Hey there mf6026,
You can post however you like to keep motivated.
The main thing is to measure again at the end of the month, and definitely post that everyone can share their results.

if you had an awesome workout and your abs are feeling it, and you are proud...post a note!
Tell us what you did! OR, if you worked out longer and you are proud....post it!

It is all about motivation and accountability :)

Welcome and good luck!

Just wanted to say I have Turbo Jam and I love it.  Haven't been doing it this summer........too much company.  Thanks to Slappy and Mcderin for doing this for us and keeping us motivated!!!  THANKS!!!!

my waist measurement is 54 (did not post it wen I signed up)

OK, so I started today! 20 minutes in already. I can't decide if I want to post my waist measurement or not....I may just wait until the end of the month...

Thanks for doing this!

ha! First day down! only *gulp* 29 to go. well, I haven't done any ab work since like February, so that was tough! Well, upper abs were. my bottom ones are stronger than I thought from running this summer, but whoa my upper abs are in rough shape!

ARGH!  I am SOOO uncoordinated! What a hoot - I'm glad no one but my two fur kids witnessed my attempt to pull that off!

I am going to try the suggested exercises for a few minutes each day and if I can't get the rhythm thing going I'm picking something this old gal can do without giving herself a black eye for the next 10 minutes!

Drat!  I could never dance either, hee-hee! 

Good to know I am not the only one who feels completely uncoordinated!! :)

**right leg - left arm...no...I mean left leg - right arm?  Aargh!!  Managed not to fall flat on face**

It might seem difficult at first, but it really isn't.
PLUS, if you have a slight variation on it, that is A-OK :)
the idea is just to keep  your abs contracted and focus on those muscles when  you are (attempting :) doing the motions.

The zig zag one is much easier however, if you would rather stick to that.  The lovehandles are a hard area, so those work 'em great :)

Remember....you are burning calories, no matter how well the technique is! LOL
Just don't hurt yourself :)

MC

some exercises can seem difficult to start with but throw on some great music and you can do it.  MOVE AT YOUR OWN SPEED.  if its too fast, then go slower. Those slow concentrated movements are awesome for your abs.  Make sure you keep your abs tight while working out, well Heck! anytime you think about your abs thruout the day, tighten them, as if someone was getting ready to punch you in the stomach. 

I did 10mins of my own yesterday but going to do the video McDerin gave the rest of the week.  I also did a 6mile walk/hike yesterday and my whole body feels that! :) 

Lets do this guys!  If I havent updated your info or you arent on the list, you will be soon....just been a busy weekend!

Also....

Some names are in Italics on the list....if your name is in italics, it just means I dont have a measurement for you, which is fine!

Keep track of it for yourself if you want but please at the end of the month let us know how many inches you lost that way we can get a big count of how many inches we lost together! :)
Its your decision and we all respect privacy! 

*go back to your regularly scheduled 10min. ab workout! :)

Thanks for posting the clip!! I am so bad to following instructions if i cant see the picture! LOL Now I am going to try this! :D

ohh ya just practised the turbo twist and ohh boy... it was complicating! LOL But I think I got the hang of it!

Honest....
Once you do the twist a few times, it gets much easier and it's SO effective.
Way to go though!

ok so how was everyones first 2-3 days of 10mins?  Let us hear from you!

"Life's battles don't always go to the stronger or faster man. But
sooner or later the man who wins, is the man who thinks he can."