This must be the toughest challenge for me so far, yet it looks so simple. What you need to do is to elevate yourself slightly above ground, and then just raise your legs and keep it there for 60 second. FEEL THE BURN! As with all exercises, always start with the simple ones first. I know of many friends who have been inspired by the Core Challenge movement, and they have been trying the core challenge in private. This is great effort and I salute you for this. But take one step further, and video it, and help us to inspire the rest to do take one positive step and #livethechange ! Here's how we do it: 1. Execute a core exercise movement for 60 sec, 30 days. 2. Video, post online, hashtag #30days60secCoreChallenge and #livethechange 3. Tag 5 friends to get them into action too. 4. Explain why we do it. (transform ourselves and one person at a time). °
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Despite a really busy work day (it's 1:21 AM now and I'm still awake!) I managed to find some time to prepare my salad lunch for tomorrow. Let's see what I prepared:
Keeping it really simple this time round! Day 11 of the #30days60secCoreChallenge + Day 6 of the #WellaholicAbRoller challenge23/8/2016 Tried to use my 360 CAM to record the video but I should have flipped the camera over.
Here's how we do it: 1. Execute a core exercise movement for 60 sec, 30 days. 2. Video, post online, hashtag #30days60secCoreChallenge and #livethechange 3. Tag 5 friends to get them into action too. 4. Explain why we do it. (transform ourselves and one person at a time). ° Back to salad lunches. What I have prepared for tomorrow would be salmon with a lemon zest and lettuce, carrots and capsicums with a honey mustard salad sauce. What is the trick to making simple salad lunches that you can prepare easily and then bring to work? Based on my personal experience with preparing salad lunches (since January this year, and as and when possible), I have the following tips to share:
Day 7 of #30days60secCoreChallenge with a 2 minute plank while brushing Tigger lol!!! Here's how we do it: 1. Execute a core exercise movement for 60 sec, 30 days. 2. Video, post online, hashtag #30days60secCoreChallenge and #livethechange 3. Tag 5 friends to get them into action too. 4. Explain why we do it. (transform ourselves and one person at a time). °
Day 5 #30days60secCoreChallenge and Day 3 of #WellaholicAbRoller challenge. I had my shower, but decided to do it anyway. Honestly, I can't go as low as I would have loved to, as my abs are still hurting much, but just bear with the pain and do it anyway. Sincerely hoping that those I tagged will give it a shot too! It's not easy, but then again, no pain no gain right? Here's how we do it: 1. Execute a core exercise movement for 60 sec, 30 days. 2. Video, post online, hashtag #30days60secCoreChallenge and #livethechange 3. Tag 5 friends to get them into action too. 4. Explain why we do it. (transform ourselves and one person at a time). ° Day 3 #30days60secCorechallenge plus Day 2 of #WellaholicAbRoller challenge. I just had my late dinner and had to do it in my work attire - hence on my knees this time round. Abs are hurting! Here's how we do it.
Some realisations that I have made, after doing consecutive days of Ab Exercises:
In my opinion the Ab Roller (a simple device, consisting of a wheel, or two wheels, with a bar that goes through them to allow them to roll forward and backwards) is one of the most understated equipment for abdominal training. Ab Roller exercises are generally quite tough, for the uninitiated, yet from the casual bystander's perspective it looks really easy.... until you try it! Ab Roller exercises are one of the best method to build and develop core stability to help us in many other exercises. For example, when we are doing squats, stability in our abs help us to hold the body taut and upright. Hence, in short, better core stability will lead to better compound exercises, and of course, less injuries. How to perform Ab Roller exercises?1. For a start, you will require a flat surface. And due to the fact that you might end up falling flat on your face (!), it would be better to attempt this on a clean and soft surface. The cushioned area in your gym might be a good place to start. 2. For beginners, you are strongly recommended to start with you in a kneeling position. Make sure that there is ample floor space in front of you before you start rolling forward. 3. Grip the Ab Roller with both hands, and then move slowly forward. 4. Roll your arms and torso forward until your full body is extended, almost parallel to the ground. During this process, keeps your abs tight. I personally find it better to synchronise it with my breathing. As I roll forward, I will breathe out. 5. Hold the extended position for 2 to 3 seconds, if possible. Then, return to the starting position. This is considered one rep. 6. Of course, if you can, try to set a target of 10 reps. Try doing this for a few weeks, and when this becomes "chicken feet" to you, you might want to then advance to doing the Ab Roller exercise on your toes. Watch my #WellaholicAbRoller challenge videos to give you a sense of how it is done. Great TipsIn order to maximise this exercise, you will need to learn how to stabilise your mid-section. You will need to learn to control your pelvis and your midsection. When you tilt your pelvis forward (or backward), you will change the curvature of your spine. The trick is to tilt your pelvis backwards slightly before you roll forward on the Ab Roller. This will help you to engage the abdominal muscles better.
#livethechange! Day 2 #30days60secCorechallenge where I'm doing a 60 second plank. I will have to delay my #WellaholicAbRoller as my abs are recovering from yesterday's onslaught.
Here's how we do it. 1. Execute a core exercise movement for 60 seconds for 30 days. 2. Video it and post it online. Hashtag #30days60secCorechallenge #livethechange (and even better #WellaholicAbRoller if you have a Ab Roller lying somewhere) 3. Tag 5 friends to challenge them. Encourage them to join in the fun. Retag them if they have not been doing it or drop off before 30 days. 4. Explain why we do it (to transform ourselves, and one person at a time). |
AuthorI am MrWildy and I am trying to journal more about my life and also my travels. Find out more about me here. Categories
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