Name: Playbook - Taylor Hansen - Ab Challenge Day 1
Uploaded: 2023-11-27T21:16:11.310Z
Duration: 15 min
Description: Ab Challenge Day 1

This will be your Day 1 core workout for 3 weeks.

Work on your mind-muscle connection and towards getting better at the movements each week.

Spend 5-10 minutes warming up to prepare your body for the workout and to help prevent injury.
Recommendation:
3-5 minutes of cardio of choice
3-5 minutes of dynamic stretches and warming up with light exercises

After your workout focus more on static stretches to cool down.

** Static stretches are those in which you are still and hold a single position for period of time, up to about 45 seconds.
** Dynamic stretches are those in which you are moving in a stretch.

Today’s ab workout incorporates several movements on your back.
Be sure to engage your core!

- Lay on your back, hands at your sides or you can hold on to something as shown in the video 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

- Be sure to engage your core throughout the movement

Lying leg raises

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

- Extend arms and legs to make an X
- Slowly contracting your abdominals
- Keeping your chin tucked 
- Alternate between touching left hand to right foot and right hand to left foot
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Reps = total number of all reps

Starfish crunches

- Start with a plank position on elbows/forearms
- Engage core
- Keep butt low

Elbow forearm plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Reps = total of all reps

Ab Challenge Day 1

More workouts from Taylor Hansen