ilcats Serious Forum, #58, Climbin' to the top of that post!!
Core Challenges
#1 Crunches - 3 sets of 25
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Raise your chest until your shoulder blades lift off the floor.
INHALE: Slowly lower back to floor.
Special Instructions
Don't use your hands and arms to help lift you up - use abdominals and hips.
Muscles Worked: Abs
#2 Reverse Crunches - 3 sets of 25
Starting Position
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).
Action
EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.
Special Instructions
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.
Muscles Worked: Lower abs
#3 Hip Flexor - 3 sets of 20
Starting Position
Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.
Action
EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.
INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.
Special Instructions
Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.
Muscles Worked: Hips, Upper Thigh, Glute
#4 Standing Oblique Crunches -- 3 sets of 15 ea side
Sorry, no pic of this one. Stand with your feet shoulder width apart and your knees slightly bent. Place your right hand on your right hip for stability. Raise your left arm over your head. Bring your left knee up to a 90 degree angle and your left arm down to a 90 degree angle at the same time crunching the oblique. Try to touch your elbow to your knee or close to touching. Repeat for 15 reps and switch sides. Special Note: Try to keep your "active" knee pointing out as you perform the crunch.
#5 Back Extensions -- 3 sets of 15
Starting Position
Lie facedown, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
Action
EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.
INHALE: Slowly lower with control to start to complete one rep.
Special Instructions
This is a very small movement-- don't move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.
Muscles Worked: Lower back
#6 Airplane Pose -- 3 sets of 15 (each leg)
Starting Position
Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.
Action
Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out as shown. Hold for 3 counts. Repeat for all repetitions and switch sides.
Special Instructions
Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.
Muscles Worked: Back, Glutes, Hamstrings
#7 Bridge Ups -- 3 sets of 20
Starting Position
Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.
Action
EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.
INHALE: Return to starting position for one rep.
Special Instructions
Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.
Muscles Worked: Abs, Lower back, Shoulders
#8 Standing Side Bends w/ towel -- 3 sets of 25
Starting Position
Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.
Action
Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.
Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.
Muscles Worked: Obliques