Day 6 Ab exercises - they are goodies!!

Here is Day 6 for you all. Hope you are enjoying the abs challenge so far... I forgot to take my measurements on the first day so I have taken them today and will see if there is any difference after the 30 days. Why don't you do the same?

Day 6. Core-Sculpting Workout: 4 Amazing Abs Exercises
Jillian Michaels showed us four tough exercises—a sneak peek from her newest DVD, Jillian Michaels Killer Abs, out in September—that are meant to complement your existing workout routine twice a week. "The combination targets every muscle in your abdominal wall," she says. "If you're eating properly and doing your other training three or four times a week for 30 minutes, you'll notice a difference by the second week," promises Jillian.

Here are the workouts which you can also check out here.

MOVE 1: Side Plank with Alternating Leg Raise

Get into a side plank with your hand directly under your shoulder and your bottom leg slightly in front of your top leg, then slowly kick your bottom leg forward as far as you can. Tap the toes of your bottom foot with your top hand, then repeat with your top leg. That's one rep. Do 15, then switch to the other side to complete one set.

MOVE 2: Triangle Press

Stand with your feet about three feet apart, with your right foot pointing forward and your left foot pointing sideways; hold eight-pound weights at your sides. Extend your right arm overhead, then reach the left weight toward your left ankle. Go as far as you can, then reverse to return to standing. That's one rep. Do 15, then repeat on the other side.

MOVE 3: Uneven Arm Hold with Arm Fly

Get into an elbow plank position. Raise your right arm in front of you so it's parallel to the ground and lift your left leg at least two inches. "Fly" your arm and leg out, moving them away from your head and body, then reverse back to the starting position. Drop down, then repeat with the opposite arm and leg. That's one rep. Do 15.

Quick Tip: Make it easier by lifting your legs and shoulders only slightly off the ground.

MOVE 4: Superman Roll into Pike Crunch

Lie facedown on the ground with your arms and legs extended, then lift your arms, chest, and legs off the ground. Without touching the ground with your hands, use your core to roll onto your back. Simultaneously raise your arms and legs into a pike crunch so they meet above the center of your belly (c). Lower your arms and legs, then roll back to start and repeat. Do 15.

How are you finding the 30 Day Abs Challenge so far?

What is your favourite ab exercise?

Tomorrow we will be amping it up with this tempo workout.

Some nutritional info for the abs challenge...

As this 30 day abs challenge is not all just about doing a gazillion crunches each day but nutritional info and tips as well, today is a little but of advice to help with the 'pooch'...

Day 5. Slim-Down Strategy: Eat Monounsaturated Fats
Dietary fat is one nutrient with a serious image problem: "Fat in food is equated to fat on hips—but it's not the same! Our bodies need certain fats," says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Getting the right amounts from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds (yes, you read that correctly).

A study in the journal Diabetes Care found that a diet rich in monounsaturated fats (such as almonds, avocados, and olives) may prevent the accumulation of abdominal fat. "Fat is all about the source it comes from," says Lauren Blaue, R.D., a nutrition coach at Life Time Athletic Club in Minneapolis. Combining fats and carbs in the same meal will keep your blood sugar stable and help you avoid hunger-inducing spikes and dips.

This isn't license to gorge on one ginormous cinnamon roll, though. Spread your fat-carb combos throughout the day: natural nut butter on whole-grain toast in the a.m., olive oil drizzled on your salad at lunch, guac with veggies for a snack. Learn more about good fat versus bad fat and find out how much fat you should be eating.

Rest those abs today, do some cardio as tomorrow has some seriously hard ab exercises that you can have a sneak peak at here. 

Hopefully after this abs challenge this won't be the story of my life anymore...

True story!

A run, a plank and some more healthy baking...

I started today again with another run - 7.4km. My manky toe nail is still a bit red and sore and infected but today is a public holiday so I made the most of having the hubby at home and got out for a run senza buggy again. Maybe a bad move but my toe doesn't seem to have gotten any worse (yet). And I loved it (the run)! It made me remember how much I love starting my day with a run, then I can enjoy the rest of the day knowing I have done my dash. It still feels quite hard running, which in itself can be really demotivating, however I know it'll only get easier by getting out there and actually running. So I will!

Today's challenge for the 30 Day Abs Challenge was this:

Day 3. Plank Test #1
This is the first of five plank tests. Hold a plank for as long as you can with proper form. Your goal is to build up to 90 seconds. How long can you hold it? Write down your time so you can track your progress. This is what proper form looks like, thanks to el husbandio....

How to do a plank: Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold. Focus on form: Don't drop your hips or raise your butt.

I did my plank and managed to last 70 seconds, which is actually terrible but it can only get better right? The challenge says to aim for 90seconds but I think I would like to aim more for 3 mins or something. I am sure I can get there!

I also found this recipe for some protein cookies. They are quite different from your standard but waaaay better for you and actually taste not too bad. They are 100 calories per cookie and a good guilt-free afternoon snack with a bit of protein to keep you going.

How are you going with the abs challenge?

What is your favourite healthy baking? 

Healthy food guide have a delicious healthy brownie recipe that I enjoy, will have to post it sometime. 

What's the longest you've ever held a plank for? 

I think mine is about 3ish minutes - I would love to do 5 mins but I find planks so hard!

Here is tomorrow's challenge, make sure to visit the website for all the extra links and exercises:

Day 4. Training Tip: Move Your Butt
Your booty and your belly are unlikely partners in crime. Here's why: Over time, sitting around too much renders your glutes practically useless and causes your hip flexors—the muscles that connect your hipbones to your legs—to become stiff. This couch-potato combo tilts your pelvis forward, which increases the arch in your back and puts stress on your spine. From a cosmetic standpoint, it pushes your abdomen out, making even a relatively flat stomach bulge. That means that to lose your gut, you've got to work your butt. The glute bridge march and hip-thigh raise will help you get a stronger behind.

Combat tight hip flexors with this stretch: In a lunge position, lower yourself so your back knee is resting on the floor. Push your hips forward, keeping your back upright, until you feel a stretch in the front of your back hip. Hold for 10 seconds, relax, and repeat. Switch legs. You can increase the stretch by reaching your arms over your head.

30 Day Abs Challenge DAY ONE!!!

Today we start the 30 day Abs challenge, as mentioned here and found on this website here!

The first day doesn't really have any activities as such, more just a piece of advice to start you off...

Follow along to whittle your middle!
Day 1. Training Tip: Put Your Core First
If flat abs are important to you, promote them to the top of your fitness to-do list. "A lot of people exercise their abdominal muscles at the end of their workout, and that's when you get sloppy or run out of time," says Women’s Health Exercise Science Expert Rachel Cosgrove, C.S.C.S. "You should do them first, and then move on to your cardio. To get them looking great, you need to make them a priority." You'll be glad you did.

So this morning I got up to go for a run, leaving my wee man to have some Dad time (they were both actually just fast asleep). And what did I do BEFORE I ran... Some ab exercises to go with my pre run stretches. BOOM!

My abs are not as strong as they were before having my bubba, but I plan on getting them stronger than ever. It is really important for runners to have a good strong core, so that is my aim. A nice strong mid section and no Mama pooch!

All nice and red-faced after a morning run. Beautiful sunny day, can you tell it's the first day of winter??

On another note, I finally have me a runner's badge of honour... My toe nail is coming off. After my run today my toe has been so sore I can hardly walk on it. I desperately need to do something about it so I will be able to run again on Monday - and wear my heels out to dinner tonight... Or any shoes for that matter! I was going to put a pic up of it but then thought that I actually want you all to keep reading my blog.

I am probably not going to blog everyday (as you may have noticed from the blog every day challenge, I wasn't that good) but I will make sure you have the next day's exercises the day before so you know what to do and I will also give you updates about how my ab challenge is going.

So here is tomorrow's challenge:

Day 2. Core-Sculpting Workout: Attack Your Hidden Core Muscles
Even women who are otherwise slender and fit can end up with a belly pooch due to underworked lower abdominal muscles. We created a workout to tap into the deep abdominal muscles—the transverse abdominis—that pull in your waistline like a corset. Get the 15-minute abs workout! 

 Good luck and please feel free to post comments about how you are getting on with the challenge or if there's anything you'd like me to add in my posts about any of this.

Have fun abbing!