5 day Ab Challenge: Day 2

Routine 1

Starfish Toe Touches : 20 sec, Recovery  10 sec

Lie face up with your arms and legs extended. Separate your arms slightly wider than your shoulders and your legs wider than your hips. Crunch up, lifting your shoulders as you raise your legs 45 degrees off the floor. Put your right hand behind your head and lift your right leg as you reach your left arm toward it. Return to starting position; repeat on the opposite side to complete 1 rep. (Keep shoulders and legs raised the entire time.)

Alternating Beats Abs : 20 sec , Recovery  10 sec

Lie on the ground, with your legs and shoulders raised slightly so that your abdomen remains tense throughout the exercise. Raise and lower your feet one at a time. Keep your legs slightly bent so that your abdomen does most of the work, rather than your quadriceps.
Rotation Oblique Crunch :20 sec, Recovery  10 sec

Legs completely stretched out and one hand behind the head. Raise your trunk while it rotates in the direction of the opposite leg. At the same time, move the leg closer carrying the knee parallel to the pelvis. Return to the starting position.

Reverse Abs :20 sec, Recovery  10 sec, Recovery  10 sec,

Back supported on the ground, shoulders tensed and raised but with the neck kept relaxed. Legs vertical and bent. Keep your back still, contract the abdomen and push the knees as far as possible towards the chest. Return to the starting position.
Repeat Routine 1

Routine 2

V-ups : 20 sec ,Recovery  10 sec

Lie down on a flat surface or mat. Start with your legs straight, then come up. Touch your toes, and then let your torso fall back down. Bring your legs up into the air, touching your toes again

Bicycle Crunches :20 sec, Recovery  10 sec

Lie flat on the floor with your lower back pressed to the ground and contract your core muscles. With your hands gently holding your head, lift your knees to about a 45-degree angle.  Slowly, at first, go through a bicycle pedal motion. Alternately touching your elbows to the opposite knees as you twist back and forth.

Scissors :20 sec, Recovery 10 sec

Lie down on your back with the length of your spine pressed firmly against the floor. Position your hands palms down under your hips. Pull your lower abdominal muscles in toward your spine as you lift your legs about a foot off the floor. Open your legs to a V shape and then criss cross your legs so that your right leg moves in front of your left leg and then left leg moves in front of your right leg.

Russian Twists: 20 sec, Recovery  10 sec

Start out sitting on the floor with your knees bent so that you can place your feet flat on the ground. Lean back so that your body is in a 45-degree angle,, while keeping your back straight. Raise your feet up until your lower legs are parallel to the floor. Balancing your weight on your glutes, bend your elbows and clasp your hands together in front of your chest. Twist your torso to the right side and try to bring your hands as close as you can to the floor. Move only your upper body while keeping your abdominals engaged throughout the motion. Finally, twist over to the left side and bring your hands toward the floor. Avoid using momentum – be sure to control the motion. To complete one set, continue twisting from the right to the left side.

Repeat Routine 2

References:  www.passion4profession.net, wiki.com, www.workout-x.com


As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown