Name: Playbook - Kayla Durck - Day 16 ~ Ab Challenge
Uploaded: 2023-02-08T05:17:52.548Z
Duration: 15 min
Description: Day 16 ~ Ab Challenge

- Crunches 
- V-ups 
- Russian twists 
- Dead bugs

Day 16 (30 seconds x 5)
- Crunches 
- V-ups 
- Russian twists 
- Dead bugs

- Keeping your chin tucked, knees bent to 90 degrees with your feet elevated off the floor
- Gently lift your head and shoulders up, contracting your abdominals
- Pause briefly, lower back down
- Your lower back should stay in contact with the pad or floor throughout the movement

Crunches

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the weight from side to side, twisting back and forth through the midsection

Russian Twists

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bugs

Day 16 ~ Ab Challenge

Felt the burn pretty quickly!! Looks easy but it is not!

Day 16 ~ Ab Challenge

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