The Healthy Project: Whittle Your Middle Challenge

So as I was surfing the blog-o-sphere yesterday and I came across a blog from someone who has done a lot in terms of staying fit and healthy and has been featured in a number of different publications. Her own weight journey and quest to be fit is truly inspiring. She is currently writing a cookbook, due out in 2014, and I will be trying out her Whittle Your Middle Challenge. (Check out her blog here.)

This is a 30-day challenge and has some pretty intense ab moves that I will definitely need to work on but I am up for the challenge. Day 1 for me starts tomorrow morning before breakfast. For anyone who is interested in joining me in the challenge, here it is!

Whittle Your Middle Challenge
(Challenge idea and text taken from http://ohsheglows.com/run/abs/)

Objective: Increase the length of each exercise as your core strength improves. Up the number of reps and sets you do throughout the month. You need to keep challenging yourself. You are the best judge of how much you should be doing but to start this is what I'll be doing.

CORE WORK: 5 days a week, using the following exercises:

Front Plank with fully extended arms

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Side plank with bent arm

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Torso Twists 15-25 reps, alternating right and left sides

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Note. Instead of a medicine ball you can use hand weights or a large soup can/other heavy object.

Plank-Ups: Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out. Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms. Do 10-20 reps, switching legs at halfway point.

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Note: If this exercise is too difficult for you, try keeping you leg on the ground and just focus on raising and lowering your arms.

Boat Pose: Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones (A). With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs (B). Breathe comfortably throughout the move.
Hold for 30 to 60 seconds.

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Note: Instead of just staying still the whole time, I prefer to bring my knees in to my chest and extending them back into boat pose (one rep, hold for 1-2 secs), all while keeping my feet off the ground. I find this challenges the abs more as you have to stay balanced while moving.

Side Plank Rotation/twists: With arm reaching under body, do 8-15 twists on each side. I prefer to use a bent arm for this one as it is easier on my wrists. (I have also heard this exercise called Threading the Needle)