“I can do all things through Christ who strengthens me.” Philippians 4:13
Join the FREE August Abs Challenge Facebook Group as we challenge you to complete “50″ reps or “50″ seconds of an abdominal or core exercise each day for the entire month of August (just ask to join and we’ll add you to the group – it’s open to everyone!).
And we want YOU to get those sexy abs you always wanted!
We’ll provide expert coaching, motivation, support, training and nutrition advice to help you get into the right mindset and establish positive habits to make the changes necessary to see those abs again.
Consider this our gift to you!
And who knows…after sticking to this for the month and seeing visible changes, you may be interested in taking it to the next level and that’s where I come in. With my support, motivation, coaching and 12-week challenges, I can help you get fit and healthy!
Depending on the exercise and your ability level, you may need to decrease or increase the amount of repetitions or time on these exercises. Please complete all exercises with perfect form and stop short of failure or when your form breaks down to prevent injury.
That’s why I’ve included this list of ab exercises with videos to help you perform them correctly. You’ll notice that there are various progression levels for these exercises, so always choose the one that is most challenging for you and make sure you master it before moving to the next progression level.
When performing these exercises, do NOT suck in your stomach. You want to brace your core as if you were preparing to be punched in the stomach! Sucking in actually weakens your core and places undo stress on the spine.
For many of the plank variations, I recommend starting with 25-30 second holds. You can work your way up to 50 seconds if you like, or progress to a harder variation. For the exercises that require repetitions (dynamic and integrated stabilization), perform them for as many reps as you can up to 50. Or do five sets of 10 or two sets of 25 (whatever it takes to get 50 reps each day).
You can choose one exercise each day and rotate through a bunch of them for the 30 days, or you can perform one from the Stabilization (anti-extension) category and one from the Dynamic Stabilization (anti-rotation) category and perform them on alternating days and even add in a movement from the Integrated Stabilization (anti-lateral or anti-rotational) exercises as well.
These are the same types of ab exercises I use in my training and for my clients at Underground Fitness Revolution.
If you have any questions, let us know.
Now, let’s strengthen those abs and reveal those sexy six-packs and flat stomachs!
Need coaching, motivation and support? Contact me!
Awesome Abs Exercises You Should Be Doing!
(NOTE: Blog post will be edited with more exercises during the challenge.)
I. Stabilization (start with these first as they are the most basic – but not easy – ab exercises):
A.) Plank Variations:
6.) TRX 1-Leg Plank
B.) Pushup Hold and Pushup Variations:
4.) Plank Walk-ups
5.) T-Pushup Hold
C.) Side Plank Variations:
II. Dynamic Stabilization (can be harder or the same intensity as the Stabilization category):
2.) Stir the Pot
6.) TRX Body Saw
III. Integrated Stabilization (some of the more advanced exercises that target more than just your abs):
2.) Turkish Get-up (one of the BEST exercises you can do!)
3.) One-Arm Side Deadlift (can be performed with dumbbell, kettlebell, barbell, etc.)
4.) 1-Arm Farmer’s Walks (use one dumbbell or kettlebell instead of two to rock your core):
BONUS Integrated Exercises:
1.) Dumbbell See-Saw Presses (hits your obliques hard)
2.) Chin-ups (yes, they hit the abs hard!)
3.) Pull-ups (still hitting the abs hard!)
4.) Commando Chins (you guessed it, they hit the abs too!)
5.) Rope or Towel Chins (yes, hit those abs and everything else!)
6.) Overhead Squat (try it with a good amount of weight and ask me where you feel it tomorrow!!)
BONUS: 100-Yard Sprints (Try running 7-10 of them and see how sore your abs are for the rest of the week!)
There you go!
Now you have plenty of exercises to choose from during the entire month of August to get ripped abs in no time.
Did you know that 80 percent of your body comp goals can be achieved strictly through nutrition?
Only 10 percent is attributed to training, 5 percent to lifestyle and genetic factors, and an additional 5 percent from extra training (think: athletes or competitive events).
I’ve used the “protein, produce and water” guidelines with incredible success and it’s what I have my clients do. And, of course, I recommend Shakeology to replace one meal each day (it really is the healthiest meal of the day!). However, you may not have Shakeology (what???), so I’m going to give you some of my best nutrition tips below.
To make it as easy as possible to understand the “protein, produce and water” guidelines, I highly recommend you purchase The Primal Blueprint as this is the closest resource I’ve found to my recommendations and it works perfectly.
You can get it here —–> Primal Blueprint!
In the meantime, here are some easy guidelines to help you on the right path.
Five Simple Nutrition Guidelines:
1.) Consume protein, produce (focus on A LOT of veggies and some fruit) and water immediately upon waking and then repeat every 2-4 hours.
2.) Eat protein with ALL meals and snacks (lean meat, fish, eggs, Greek yogurt, cottage cheese, protein powder).
3.) Consume veggies and/or fruit with ALL meals and snacks.
4.) Eat plenty of healthy fats from omega-3 fish oil, grass-fed beef and wild game, wild salmon and other cold-water fish, avocados, raw nuts and seeds (macadamia nuts are the best!), olive oil, coconut oil, avocado oil, macadamia nut oil, etc.
5.) Drink water and avoid calorie-containing drinks. Focus on water and green tea. Drink half your body-weight in fluid ounces of water each day. If you weigh 150lbs, aim for 75 ounces. You should drink at least half a gallon (64 ounces) of water each day and most likely closer to a gallon. Don’t drink your calories (no soda, fruit juice, etc.). Also, eat the fruit, do NOT drink the juice!
What did you notice is not on this list?
All grain and flour-based products (crackers, cookies, cereal, bagels, bread, pastries, pasta, rice, etc.), no dairy, no processed foods, starchy carbs (many are not good for you), sugar, fast food, fried food, etc.
Instead of focusing what you shouldn’t eat, focus on all the awesome things you CAN eat and how good they taste and how good they are for your health and to reveal those abs!
Need more help? Just ask!