Exercitii Abdomen

HABIT ABS
julie baird
@ourfitfamilylife
THE
WEEK
ABS
CHALLENGE
for more fitness e-books, visit our online store at: perfectexercises.com
D ISCLA I ME R
P u rch ase and/o r use o f the e Book con st i t u te s con s e n t to t h e te r m s o f t hi s d i s c l a i m e r.
A lways consult yo ur Doctor b e fore st ar t i n g any n ew wor kou t re g i m e nt . Thi s e B o o k d o e s
n ot contain medical ad v ice. It s ass oc i ate d con te n t i s for i n for mat i o na l p ur p o s e o nl y. I a m
n ot a med ical d octor, licens e d d i e t i t i an , ce r t i fi e d p e r s on al t rai n e r, l i ce ns e d nut r i t i o ni st , o r
phys ician. Any and all reco mme n d at i on s or p rotocol s s h ou l d N ot b e co ns i d e re d m e d i c a l
a dvice. Any informatio n or g u i d e l i n e s p rov i d e d car r y n o war ran t y o f a ny k i nd , ex p re ss e d o r
im plie d, as adv ice is g iven as a re comme n d at i on to t h e c l i e n t an d no t i nte nd e d to d i a g no s e,
treat, cure o r prevent any he al t h p rob l e ms . Th e exe rci s e s con t ai n e d i n t hi s e B o o k , l i ke
a ll exe rcises, do pose so me i n h e re n t r i s k. Take i n to con s i d e rat i on yo ur i nd i vi d ua l l eve l o f
ex perience and training before at te mp t i n g any wor kou t d e s cr i b e i n t hi s e B o o k . I hi g hl y
recom mend prior to partici p at i n g i n any of my wor kou t p rog rams o b t a i ni ng a c l e a n b i l l o f
h e alth and a p hysicians ap p roval , e s p e ci al l y i f you j u st h ad a b aby o r have b a c k i ss ue s .
I f you are unsure if you sho u l d fol l ow any of t h e g u i d e l i n e s me n t i o ne d w i t hi n a ny o f t he
con tent o f this eBook, co ntact a q u al i fi e d p rofe ss i on al . Wor kou t s a re d o ne at t he us e r s ow n
ris k . O ur Fit Family Life and any ass oci ate d p e r s on s are n ot l i ab l e fo r a ny i nj ur i e s d i re c t l y o r
in dire ctly caused by the us e of t h e exe rci s e s an d /or p rog rams con t a i ne d i n t he e B o o k .
You are not aut h or i ze d to s h are or d i st r i b u te t h is p ro d u c t .

This eBook is li ce n s e d to a s i n g l e -u s e r on l y.
No pages othe r t h an t h e cove r may b e p osted o n lin e.
No portion of t h i s e Book can b e re p rod u ced o r co p ied .
Photos: Micah Baird 2015 TheReverie.com and Depositphotos.com

UTRmedia LLC
A B O UT THE AUTHO R
My name is Julie from @ou r f i t fam i l yl i fe. I h ave a M a ster s Deg ree
fro m the French Un i ve r s i t y of Sp or t Sci e n ce s a n d tea c h P hys ic a l
Edu cation. A s a new mom, I b e l i eve t h at an act i ve, h ea lt hy lifest y le
i s o ne of the greate st g i f t s on e can s h are wit h t h eir c h ild . O u r
fa mi l y lives and plays i n Los A n g e l e s , C A .
Wh e n I was pregna n t m any p e op l e tol d m e t h at my b o d y wo u ld
n eve r bounce back to wh e re i t was , an d I cou l d fo rg et my a c t ive
l i fe for a few years . Th i n g s l i ke s u r f i n g t r i p s , b ike r id es , h ikin g
a nd traveling woul d b e a t h i n g of t h e p ast . A s d is a p p o in t in g a s
th at sounded, I liste n e d , b e cau s e t h ey, as p a ren t s d id n t rea lly
go anywhere besid e s to wor k , t h e store, to an d f ro m t h eir c h ild s
sc ho ol and (of cour s e) to we e ke n d s occe r g a m es . I kn ew m a ny
be fo re they were p are n t s an d b e l i eve me, t h at wa s n o t h ow t h ey
we re before they h ad ch i l d re n . So, I t h ou g h t t his m u st b e w h at it
i s to be a parent.
Wa i t that cant b e r i g h t ! Wh e re i s t h e j oy i n h av in g a fa m ily if
th e l ife you love su d d e n l y stop s an d b e com es o n ly a b o u t yo u r
ba by. To be the be st p are n t I can b e I h ave to b e h a p py, f u lf illed
a nd ready to give my b aby t h e l ove an d at te n t io n h e d es er ves .
Why not share the l i fe I l ove wi t h my fami l y? !
S o I promised mys e l f t h at l i fe wou l d b e more f u n , m o re a c t ive
a nd even richer than i t was b e fore I was a m o m . B ein g f it a n d
a c ti ve with a young fam i l y i s n t i mp oss i b l e, i t j u st req u ires a b it o f
pl a nning and creati ve p rob l e m s ol vi n g . I st ar te d @ o u r f it fa m ily life
o n Instagram to share ou r ex p e r i e n ce s an d i n s ig h t .
My husband Micah an d I h ave ad ap te d ou r way o f exerc is in g
to i nclude our baby i n al l ou r ad ve n t u re s . A nd g u ess w h at ? I t
wo rks! My son is a b e au t i f u l , h ap py b aby, c u r io u s a n d rea d y
to ex plore every th i n g . We are st i l l as act i ve a s we were b efo re
be i ng parents and my b od y i s st ron g e r t h an ever.
GETTING STARTED
All yo u n e e d i s a yo ga m at o r towel, a watc h o r timer, a bo ttle o f
wate r a n d 1 5 m i n u tes a day !
Re me m b e r, i t s n o t a bo ut hav ing t im e, it s a bo ut mak in g time.
1 5 m inu te s re p re s e nt s o nly 1 % o f yo ur w ho le day!
If you h ave t i m e fo r I nst a gra m , yo u have t im e to wo rko u t! Th es e few
m in u te s ca n b e s q u eeze in bet ween m eet ings, fo u n d first th in g in
th e mo r n i n g , o r i n f ro nt o f t he T V. I per so na lly prefer o n ce my s o n
is asle e p a n d t h e ho use c a lm s dow n. M y husban d is an early bird
an d us e s t h at t i m e befo re t he ho use wa kes up to move an d get in a
worko u t . Th at way, no m at ter how t he rest o f yo u r day s h apes u p,
you kn ow yo u ve d o ne so m et hing great fo r yo ur s elf.
28
HERE IS OUR NEXT 21 DAYS TOGETHER:
MONDAY
W1
TUESDAY
Crunches
Bicycle
Rope climber
Reverse
crunches
Plank
Single side
bicycle (right)
Heel touches
The hundreds
Row your
boat
Russian twist
Toe touches
X-crunches
W2
Laying down
spinal twist
(right)
Crunches
Full plank tap

outs
Single side
crunches
(right)
Oblique reach
Toe touches
Row your
boat
Big flutter
kicks
Chop
crunches
Row your
boat
Plank
Oblique
reach
Heel touches
Side plank
with hip dips
(right)
Side plank
with hips dips
(left)
Scissors
X-crunches
Full plank
shoulder
touches
Superman
Big flutter
kicks
Hip lifts
Single side
crunches
(left)
Cat pose to
cow pose
Cobra pushups
Heel touches
Russian twists
THURSDAY
Single side
bicycle (left)
Bicycle
Hips Lifts
W3
WEDNESDAY
Reverse
crunches
Side plank
with crunches
(right)
Side plank
with crunches
(left)
Bicycle
Toe touches
Full plank tap
outs
Crunches
Reverse
Crunches
Laying down
spinal twist
(left)
Cat pose to
cow pose
Superman
with a twist
Cobra pushups
Laying down
spinal twist
(right)
FRIDAY
Crunches with
alternate leg
extensions
Scissors
Side plank
with hip dips
(right)
Side plank
with hip dips
(left)
SATURDAY
SUNDAY
Twisting
crunches
Alternating
superman
Full plank
shoulder
touches
Bird dog
Cobra pose
Flutter kicks
Sitting spinal
twist (right)
Reverse
crunches
Sitting spinal
twist (left)
X-crunches
Twisting toe
touches
Rope climber
Plank with leg
raises
Twisting
crunches
The hundreds
Single side
bicycle (right)
Plank with hip

twists
Single side
bicycle (left)
Crunches with
alternate leg
extensions
Flutter kicks
Superman
Bird dog
Cobra pose
Sitting spinal
twist (right)
Sitting spinal
twist (left)
Hip lifts
Laying down
spinal twist
(left)
Alternating
superman
Twisting toe
touches
Plank with hip

twist
Superman
with a twists
Cat pose to
cow pose
Plank leg
raises
Chop
crunches
Bird dog
Cobra pushups
The hundreds
Single side
crunches
(right)
Sitting spinal
twist (right)
Laying down
spinal twist
(right)
Laying down
spinal twist
(left)
Side plank
with crunches
(right)
Side plank
with crunches
(left)
Single side
crunches (left)
Cobra pose
Sitting spinal
twist (left)
Big flutter
kicks
You m ay g e t s ca re d lo o k ing at t his sc hedule. Wh at? No rest day?!

Don t wo r r y, t h e b l u e ba c k a nd st retc h days a re o u r rest days . Th ey
are e asy, s h o r t a n d rela x ing.
Th e ab d ays w i l l t a ke yo u a bo ut 1 5 m inutes dur ing wh ich we will fo cu s
on diffe re n t m u s cl e gro ups to wo r k o n a ha r m o niou s flat sto mach an d
stre n gt h e n yo u r co re.
29
WO RKOU T F LOW
Each day i s a ci rcu i t . I reco m m end yo u to do 3 ro un ds o f th e 5 exercis es
with 1-m i n u te re st i n bet ween ro unds. N ever pul l o n th e back o f yo u r
h e ad. Do n t p u t st re ss o n yo ur nec k o r low ba c k . Each movemen t mu st
be slow a n d co n t ro l l ed.
H e re s an examp le :
Exercising time
Resting time
Crunches
30 sec.
20.sec
Reverse crunches
30 sec.
20.sec
Heel touches
30 sec.
20.sec
Row your boat
30 sec.
20.sec
X - Crunches
30 sec.
1 min.
Exercises
Repeat 2 more times.
FIT T I P
I t s i m po r t a n t yo u warm-up b efore eac h wo rko ut. I t will help
p reven t i n j u r i e s a n d ens ure that you g et the m o st o f each sessio n.
This c a n b e a ny t h i ng from a l i g ht 3- 4 mi nute jo g to so me simple
b od y m ove s .
H e re s a basic wa rm -u p :
1 mi n j o g i n p l a ce
3 0 j u m pi n g j a cks
2 0 squ at s
I also re co m m e n d you to stretc h your ab s after each daily wo rko ut
w i t h t h e co bra po si ti on and s ome b ac k stretches. This will take
on l y 1 to 2 m o re m i nutes . Stretc hi ng c an b e yo ur time to relax and
d r i f t o ff.
Kn ow yo u r lim its a n d t u n e i n to yo u r b o d y. You know your b od y
be tte r th a n a nyo n e. Th es e a re g u i d el i n es a n d you must make the
fin al d e cisio n . Fe e l f ree to a d a p t t h e exerc i s es a round injurie s . Stop
if you fe e l a ny pa in a n d co n s u l t yo u r d o c to r.
30
Its your first day! I am excited and you should be too. Over the next three weeks
we are going to transform your abs! Got your water bottle? Good. Lets get going!
DAY 1 - A B S
WARM UP
30 Jumping jacks
20 Hip circles, each direction
30 sec. Jog with high knees
DO 3 R O UNDS O F TH E F O LLOW I NG
CRUNCHES
E xerci s e : 3 0 s e co n d s
Re st : 2 0 s e co n d s
At the top of the movement, squeeze your abdominals and hold for 1 second, then relax slowly to the starting
position as you inhale.
REVERSE CRUNCHES
Exe rc i s e : 3 0 s e co n d s
Re st: 20 se co nd s
Move your legs toward the torso as you roll your pelvis backward and your hips
off the floor.
ALTERNATE HEEL TOUCHES
Re st : 20 se co nd s
While exhaling, contract your torso and touch your right heel, hold for 1 second, repeat on the left side.
ROW YOUR BOAT
Re st : 2 0 s e co nd s
Starting in a V position, mimic a rowing movement keeping your back straight.
X - CR U NC H E S
Re st : 1 mi nute
Start on the floor in an X, take a deep breath, crunch bringing opposing

hand and foot together.
31
No matter how slow you go you are still lapping everybody on the couch!
DAY 2 - A B S
WARM UP
1 min. Jog in place
30 sec. Walking high knees with opposite elbow touches 30 Jumping jacks
D O 3 R O UNDS O F TH E F O L LOW I NG
BICYCLE
E xe rc i s e : 3 0 s e co n d s
Breathe normally and alternate sides in a pedaling motion while twisting and touching your
elbow to opposite knee. Alternate sides.
PLANK
Your feet should be hip-width apart and your body should form a
straight line from shoulders to ankles.
RUSSIAN TWISTS
Re st : 2 0 s e cond s
From a sitting position lean back and slowly rotate the torso to one side as far as you can, exhale and
pause, be sure to keep your back straight. Alternate sides.
THE HUNDREDS
Pump your arms up and down with a small range of motion, keeping your arms straight. Try to inhale
for five arm pumps and exhale for five pumps.
TOE TOUCHES
Re st : 1 mi nute
As you exhale reach up to touch the toes with both hands.
32
DAY 3 - A B S
I know you are sore today. Remember sore today, strong tomorrow.
WARM U P
3 0 B ut t ki cks
2 0 H ip c irc le s , e ac h d ire c t io n
20 Sq u ats
ROP E CL I M BER
Reach up as you would reach for an imaginary rope over you. Your shoulders and upper back should come
off the ground. Alternate hands.
SINGLE SIDE BICYCLE (R)
Rest: 20 se co nd s
Raise and rotate your upper body to 1 side, bringing one elbow to the opposite knee.
SINGLE SIDE BICYCLE (L)
Rest: 20 se co nd s
BIG F LUT T E R K I C KS
Lift your shoulders slightly off the ground, alternate the kicks with a large range
of motion keeping your legs straight.
H IP LI FTS
Re st : 1 m i nute
Curl your hips toward your ribs, lifting your hips off the floor
raising your feet straight up.
33
DAY 4 - ST R E TC H
AHHHH Stretch day, this should feel good.
WARM UP
3 0 Jum pi ng j a cks
3 0 St an d in g to r s o t wist s
3 0 s e c . J o g w ith h ig h kn ees
CAT TO COW POSE
With your knees under your hips round your spine towards the ceiling hold for several seconds,
then arch your back relaxing your belly.
PRONE SUPERMAN
L i e on your che st w it h yo u r ar m s f u lly exte n d e d , s imu lt an e o u s ly raise you r arms

a nd l e gs , hol d for 2 s e co n d s . Re p e at .
COBRA PUSH UPS
Lie on your chest, palms shoulder width against the ground. Push up keeping the lower half of
your body on the ground, hold for several seconds. Repeat.
LAYING DOWN SPINAL TWIST (R)
Exe rc i s e : 3 0 s e co n ds Rest: 20 se co nd s
Bend a knee and pull it across your body, look to the opposite side. Relax and breathe deeply.
LAYING DOWN SPINAL TWIST (L)
Exe rc i s e : 3 0 s e co n ds Rest: 1 mi nute
34
DAY 5 - A B S
A goal without a plan is just a wish.
WARM UP
3 0 J u mp in g jac k s
1 mi n . J og gi ng i n pl a ce
20 Sq u ats
CRUNCHES WITH LEG EXTENSIONS
Rest: 20 se co nd s
Exhale as you lift your chest and extend one leg, hold for 1 second, inhale and switch legs as you lower to the starting
position.
SCISSORS
E xerci s e: 3 0 s e co n d s
Hands under hips, shoulders off the ground bring your left foot over your right foot, then right over left, alternate
back and forth to create a scissor motion.
SIDE PLANK WITH HIP DIPS (R)
Rest: 20 se co nd s
Rise onto your elbow and forearm. Keep your body completely straight, drop your hip to the
ground. Then lift your hip back to side plank. (If its too difficult, remain in side plank position)
SIDE PLANK WITH HIP DIPS (L)
Rest: 20 se co nd s
TWISTING TOE TOUCHES
Rest: 1 mi nute
Lie on your back with legs straight up, exhale as you crunch, and reach up to touch
your opposite foot.
35
DAY 6 - A B S
You will NEVER out train a bad diet.
WARM UP
30 Bu t t k i cks
30 J u mp in g jacks
TWISTING CRUNCHES
Re st : 2 0 s e co n ds
Lie on your back, knees bent with feet flat on the floor. Lift up, rotating your upper body toward one side. Hold the position
for 1 sec.
FULL PLANK SHOULDER TOUCHES
Rest: 20 se co nd s
Begin in plank position. Tap the left shoulder with right hand. Return to plank and immediately lift left hand and
tap the right shoulder.
FLUTTER KICKS
Lift your shoulders slightly, then alternate the flutter kicks. Keep your legs straight.
REVERSE CRUNCHES
Rest: 20 se co nd s
Move your legs toward the torso as you roll your pelvis backward and your hips off
the floor.
X- CRUNCHES
Re st : 1 m i n u te
Start on the floor in an X, take a deep breath, crunch bringing opposing hand and foot together.
36
DAY 7 - ST R E TC H
You made it to the end of the first week. You should already be
feeling a difference!
WARM UP
1 mi n . J og i n pl a ce
3 0 St a nd in g to r s o t wist s
3 0 s e c . Walk in g h ig h k n ees w ith op p osite elb ow tou ch es
ALTERNATING LYING SUPERMAN
Rest: 20 se co nd s
Lie on your chest with arms fully extended, simultaneously raise one arm and the opposing leg, hold for 1 second, alternate
with other arm and leg.
BIRD DOG
On all fours, raise your right arm and left leg until theyre in line with your body. Hold for a few seconds, repeat
with left arm and right leg.
COBRA POSE
Lie on your chest, place your palms shoulder width against the ground. Push up
keeping the lower half of your body on the ground. Hold for 30 seconds.
SITTING SPINAL
TWIST (R)
E xerci s e: 3 0 s econ d s Re st : 2 0 s e co n d s
Place a foot outside the opposite thigh. Place the elbow over the
knee and squeeze, twist your chest and look over your shoulder.
SITTING SPINAL
TWIST (L)
E xercise: 30 se co nd s Rest: 1 M i nute
Place a foot outside the opposite thigh. Place the elbow over the
knee and squeeze, twist your chest and look over your shoulder.
37
DAY 8 - A B S
Week Two!! The hard part is over! Keep going!
WARM UP
3 0 s e c . J o g w ith h ig h kn ees
BICYCLE
Exerc ise: 30 seconds
Re st: 20 seconds
Breathe normally and alternate sides in a pedaling motion while twisting and touching
your elbow to opposite knee. Alternate sides.
FULL PLANK TAP OUTS
From the plank position lift one arm and reach under your body and tap outside the opposite arm.
HIP LIFTS
Curl your hips toward your ribs, lifting your hips off the floor raising your feet
straight up.
RUSSIAN TWISTS
From a sitting position lean back and slowly rotate the torso to one side as far as you can, exhale and pause, be sure to keep
your back straight. Alternate sides.
TOE TOUCHES
Re st : 1 m i n u te
38
DAY 9 - A B S
70% of people who start a fitness plan quit. EXCEPT YOU not this time.
WARM UP
3 0 s ec . Walk in g h ig h k n e e s wit h o p p o s ite e lb ow tou ch es
DO 3 R O UNDS O F TH E F O L LOW I NG
SINGLE SIDE CRUNCHES (R)
Lie on your back and turn your hips to one side with your knees bent. Exhale and lift your head up like a normal
crunch.
SINGLE SIDE CRUNCHES (L)
crunch.
ROW YOUR BOAT
BIG FLUTTER KICKS
Re st : 1 mi nute
Lift your shoulders slightly off the ground, alternate the kicks with a large range of motion
keeping your legs straight.
39
DAY 1 0 - A B S
When you feel like quitting remember why you started.
WARM UP
3 0 B ut t ki cks
20 Sq u ats
CRUNCHES
At the top of the movement, squeeze your abdominals and hold for 1 second, then relax slowly to
the starting position as you inhale.
OBLIQUE REACH
Re st : 2 0 s eco nd s
Exhale while bringing your right arm over and past the opposite leg, keep your low back on the
floor. Inhale on the way down. Alternate sides.
REVERSE CRUNCHES
Re st : 2 0 se co nd s
Move your legs toward the torso as you roll your pelvis backward and your hips off the floor
FULL SIDE PLANK WITH CRUNCHES (R)
Exe rc i s e : 3 0 s e cond s
Rest: 20 se co nd s
From a side plank position, with your hand by your head, exhale bringing your elbow toward the floor
twisting your torso. Inhale as you return to the starting position. (If its too difficult, remain in side
plank position)
FULL SIDE PLANK WITH CRUNCHES (L)
Rest: 1 mi nute
From a side plank position, with your hand by your head, exhale bringing your elbow toward the floor
twisting your torso. Inhale as you return to the starting position. (If its too difficult, remain in side
plank position)
40
DAY 1 1 - ST R E TC H
Motivation is what gets you started. Habits are what keep you going.
Lets build a habit!!
WARM UP
3 0 s e c . J o g w ith h ig h Kn ees
CAT TO COW POSE
SUPERMAN WITH TWIST
Lie on you r che st , hol d ha nds at t he te m p le s . Exh ale as yo u lif t yo u r to r s o, at t h e top of th e lif t tw ist to on e sid e,
inh al e as you l owe r ba ck dow n.
COBRA PUSH UPS
Exe rc i s e : 3 0 s e co n d s Rest: 20 se co nd s
Exe rc i s e : 3 0 s e co n d s Rest: 1 mi nute
41
DAY 1 2 - A B S
Fact: The less you eat sweets, the less you crave them.
WARM UP
1 m in . Joggi ng i n pl a ce
20 Sq u ats
ROP E CL I M BER
Reach up as you would reach for an imaginary rope over you. Your shoulders and upper back should come
off the ground. Alternate hands.
PLANK WITH ALT. LEG LIFTS
Rest: 20 se co nd s
F rom t he pl a nk pos i t io n , rais e yo u r fo o t a few in c h e s in to t h e air. E xh ale an d h old for

2 s e conds , l owe r you r fo o t . Re p e at wit h o t h e r fo o t .
SINGLE SIDE BICYCLE (R)
Rest: 20 se co nd s
SINGLE SIDE BICYCLE (L)
Rest: 20 se co nd s
FLUTTER KICKS
Re st : 1 m i n ute
Lift your shoulders slightly, then alternate the flutter kicks. Keep your legs straight.
42
Dont Forget: Abs are made through exercise, but revealed in the kitchen.
DAY 1 3 - A B S
WARM UP
30 Bu t t ki cks
TWISTING CRUNCHES
Exe rc i s e : 3 0 s e co n d s Re st : 2 0 s e co n d s
Lie on your back, knees bent with feet flat on the floor. Lift up, rotating your upper body toward one side. Hold the
position for 1 sec.
THE HUNDREDS
Pump your arms up and down with a small range of motion, keeping your arms straight. Try to inhale for five
arm pumps and exhale for five pumps.
PLANK WITH HIP TWISTS
Exe rc i s e : 3 0 s e co n d s Re st : 2 0 s e co nd s
From the plank position, Exhale, lower one hip till it slightly touches the floor, inhale and return to plank position. Repeat
on the other side.
CRUNCHES WITH ALT. LEG EXTENSIONS
Rest: 20 se co nd s
Exhale as you lift your chest and extend one leg, hold for 1 second, inhale and switch legs as you lower to the starting
position.
HIP LIFTS
Re st : 1 m i n ute
Curl your hips toward your ribs, lifting your hips off the floor raising your feet straight up.
43
Stretching is as important as exercise.
WARM UP
3 0 St a n d in g to r s o t wist s
3 0 s e c . Walk in g h ig h kn ees w ith op p osite elb ow tou ch es
PRONE SUPERMAN
Lie on you r ch est w i t h your a r m s ful l y exte n d e d , s imu lt an e o u s ly rais e yo u r ar m s an d leg s, h old for 2 secon d s. Rep eat.
BIRD DOG
E xerci s e: 3 0 s econd s
O n al l fou r s , rai s e your r i ght a r m a nd le f t le g u n t il t h ey re in lin e wit h yo u r b o d y. Hold for a few secon d s, rep eat w ith
lef t ar m an d r ight l e g.
COBRA POSE
Lie on your chest, place your palms shoulder width against the ground. Push up keeping the
lower half of your body on the ground. Hold for 30 seconds.
SITTING SPINAL
TWIST (R)
E xerci s e: 3 0 s e con d s Re st : 2 0 s e co n d s
Place a foot outside the opposite thigh. Place the elbow over
the knee and squeeze, twist your chest and look over your
shoulder.
SITTING SPINAL
TWIST (L)
Exercise: 30 se co nd s Rest: 1 mi nute
shoulder.
44
DAY 1 5 - A B S
You dont get what you want. You get what you work for.
WARM UP
3 0 s e c . J og w ith h ig h kn ees
CHOP CRUNCHES
Legs straight up, arms overhead, hands clasped together. Crunch, while opening your legs into
and chop your arms through your legs.
PLANK
Your feet should be hip-width apart and your body should form a
straight line from shoulders to ankles.
SIDE PLANK WITH HIP DIPS (R)
Rest: 20 se co nd s
SIDE PLANK WITH HIP DIPS (L)
Rest: 1 mi nute
45
DAY 1 6 - A B S
A 12oz (355ml) Can of Soda = 140 calories. Running a mile only burns 105
calories (124 calories for men)
WARM UP
1 min. Jogging in place
30 sec. Walking high knees with opposite elbow touches
30 Jumping jacks
D O 3 R O UNDS O F TH E F O L LOW I N G
ROW YOUR BOAT
OBLIQUE REACH
Exhale while bringing your right arm over and past the opposite leg, keep your low back on
the floor. Inhale on the way down. Alternate sides.
SCISSORS
Hands under hips, shoulders off the ground bring your left foot over your right foot, then right over left, alternate
back and forth to create a scissor motion.
X - C RUN CH ES
E xerc i s e : 3 0 s e co n d s
Start on the floor in an X, take a deep breath, crunch bringing opposing hand and foot together.
FULL PLANK SHOULDER TOUCHES
Rest: 1 mi nute
Begin in plank position. Tap the left shoulder with right hand. Return to plank and immediately lift left hand and
tap the right shoulder.
46
DAY 1 7 - A B S
I really regret that Workout No One Ever
WARM UP
3 0 B ut t ki cks
20 Sq u ats
D O 3 R O UNDS O F TH E F O L LOW I N G
BICYCLE
Breathe normally and alternate sides in a pedaling motion while twisting and touching your
elbow to opposite knee. Alternate sides.
TOE TOUCHES
Re st : 2 0 s e cond s
FULL PLANK TAP OUTS
From the plank position lift one arm and reach under your body and tap outside the opposite arm.
CRUNCHES
E xerci s e : 3 0 s e co n d s
At the top of the movement, squeeze your abdominals and hold for 1 second, then relax slowly to the starting
position as you inhale.
REVERSE CRUNCHES
Re st: 1 mi nute
Move your legs toward the torso as you roll your pelvis backward and your hips
off the floor.
47
When you feel like quitting think about why you started!
WARM UP
30 J u mpi n g j a cks
30 se c. J og w ith h ig h kn ees
ALTERNATING LYING SUPERMAN
Rest: 20 se co nd s
Lie on your chest with arms fully extended, simultaneously raise one arm and the opposing leg, hold for 1 second, alternate
with other arm and leg.
CAT TO COW POSE
COBRA PUSH UPS
Exe rc i s e : 3 0 s e co n ds Rest: 20 se co nd s
Exe rc i s e : 3 0 s e co n ds Rest: 1 mi nute
48
DAY 1 9 - A B S
Fitness is not about being better than someone elseits about being better
than you used to be.
WARM UP
1 m in . Joggi ng in p lace
20 Sq u ats
TWISTING TOE TOUCHES
Rest: 20 se co nd s
Lie on your back with legs straight up, exhale as you crunch, and reach up to
touch your opposite foot.
PLANK WITH ALT. LEG LIFTS
Rest: 20 se co nd s
F rom t he pl a nk pos it io n , rais e yo u r fo o t a few in c h e s in to t h e air. E xh ale an d h old for

2 s e conds , l owe r you r fo o t . Re p e at wit h o t h e r fo o t .
THE HUNDREDS
Pump your arms up and down with a small range of motion, keeping your arms straight. Try to inhale for five
arm pumps and exhale for five pumps.
SIDE PLANK WITH CRUNCHES (R)
Exe rc i s e : 3 0 s e co n d s Rest: 20 se co nd s
From a side plank position, with your hand by your head, exhale bringing your elbow toward
the floor twisting your torso. Inhale as you return to the starting position. (If its too difficult,
remain in side plank position)
SIDE PLANK WITH CRUNCHES (L)
Exe rc i s e : 3 0 s e co n d s Rest: 1 mi nute
From a side plank position, with your hand by your head, exhale bringing your elbow toward
the floor twisting your torso. Inhale as you return to the starting position. (If its too difficult,
remain in side plank position)
49
Only two workouts left! You are feeling stronger and starting to see the
difference. Remember to strive for progress not perfection, this is only the start
of your journey
DAY 2 0 - A B S
WARM UP
30 Bu t t ki cks
PLANK WITH HIP TWIST
F rom t h e pl an k pos i t i on, E x ha l e, l owe r o n e h ip t ill it s lig h t ly to u c h e s t h e f lo o r, in h ale an d retu rn to p lan k p osition .
Repe at on t h e ot he r s i de.
CHOP CRUNCHES
Legs straight up, arms overhead, hands clasped together. Crunch, while opening your legs
into and chop your arms through your legs.
SINGLE SIDE CRUNCHES (R)
crunch.
SINGLE SIDE CRUNCHES (L)
crunch.
BIG F LUTT E R K I C KS
Re st : 1 mi nute
Lift your shoulders slightly off the ground, alternate the kicks with a large range
of motion keeping your legs straight.
50
This is the last day of our Habit Abs e-book, but its just the
beginning of your habit abs. Do yourself a favor, tomorrow flip back
to page one and start over.
WARM UP
3 0 St a nd in g to r s o t wist s
3 0 s e c . Walk in g h ig h kn ees w ith op p osite elb ow tou ch es
SUPERMAN WITH TWIST
Lie on you r che st , hol d ha nds at t he te mp le s . Exh ale as yo u lif t yo u r to r s o, at t h e top of th e lif t tw ist to on e sid e,
inh al e as you l owe r ba ck dow n.
BIRD DOG
E xerci s e: 3 0 s econd s
O n al l fou r s , rai s e your r i ght a r m a nd le f t le g u n t il t h ey re in lin e wit h yo u r b o d y. Hold for a few secon d s, rep eat w ith
lef t ar m an d r ight l e g.
COBRA POSE
Lie on your chest, place your palms shoulder width against the ground. Push up keeping the
lower half of your body on the ground. Hold for 30 seconds.
SITTING SPINAL
TWIST (R)
E xerci s e: 3 0 s e con d s Re st : 2 0 s e co n d s
shoulder.
SITTING SPINAL
TWIST (L)
Exe rcise: 30 se co nd s Rest: 1 mi nute
shoulder.
51
MAINTAINING YOUR ABS ONCE YOU HAVE THEM

Motivation is what gets you started. Habit is what keeps you going.
-Jim Ryun
Having a flat stomach will change the way you look, but it may also change
the way you feel, physically and mentally. Inspiring confidence and desire.
Of course, once you have attained perfect abs you will want them to stay
that way! Throughout this 3-week program Ive guided you toward that goal.
Hopefully you have adjusted a few things in the way you eat and exercise. At
the end of these 3 weeks you should continue to eat right, drink enough of
water, sleep enough and workout regularly. With a bit of determination these
brief adjustments can become true lifestyle changes.
To help you maintain these good habits, take a picture of yourself with your
sculpted abs and post it on the refrigerator door. A reminder of how you look
and feel with your flat stomach and an inspiration to maintain a healthy way
of eating and exercising.
52
Of course, after youve finished the 21 days, I am not pushing you to

exercise your abs 15 minutes a day. It would certainly be unsustainable.
However, you need to maintain your abs and keep exercising them. One
tactic I highly suggest is to do one 30 second set of an exercise each
day. Just one. You may think I am crazy, that 30 seconds wont exercise
your abs enough to make a difference, and you would be right. But,
once you get used to these daily 30 seconds, you will add another 30
seconds, etc. You will be amazed at how this little tip will trick you into
maintaining your fitness habit.
You have been introduced to almost 30 ab exercises and you can
now choose the ones you like the best. Planks can be difficult in the
beginning, but with practice, they become easier and possibly the best
way to strengthen your core and tone your abs. They are my favorite
ab workout and they are part of my daily life. Even if I sometimes plank
only 1 minute a day!
Here at OurFitFamilyLife, a sculpted six-pack is not our goal. It just
happens to be a lovely side effect on the path to performing the activities
we love longer, stronger, and faster!
F it is n o t a de stin at i o n , i t s a way o f l i fe! E mb race the new you!
53
HABIT ABS
julie baird
@ourfitfamilylife
THANK YOU!
Th a n ks fo r being pa r t o f t he ha bit a bs ch allen ge!
I l ove s e e i ng yo ur pro gress, so plea se feel free to
t a g m e i n yo ur pho to s o n I nst a gra m w i th ...
# h a bita bs
@ o u rf itfa mi l y l i fe

Exercitii Abdomen

Încărcat de

Informații document

Drepturi de autor

Formate disponibile

Partajați acest document

Partajați sau inserați document

Opțiuni de partajare

Vi se pare util acest document?

Este necorespunzător acest conținut?

Drepturi de autor:

Formate disponibile

Exercitii Abdomen

Încărcat de

Drepturi de autor:

Formate disponibile

HABIT ABS

You are not aut h or i ze d to s h are or d i st r i b u te t h is p ro d u c t .

Photos: Micah Baird 2015 TheReverie.com and Depositphotos.com

HERE IS OUR NEXT 21 DAYS TOGETHER:

Full plank tap

Plank with hip

Plank with hip

You m ay g e t s ca re d lo o k ing at t his sc hedule. Wh at? No rest day?!

Row your boat

Repeat 2 more times.

20 Hip circles, each direction

30 sec. Jog with high knees

ALTERNATE HEEL TOUCHES

ROW YOUR BOAT

Starting in a V position, mimic a rowing movement keeping your back straight.

Start on the floor in an X, take a deep breath, crunch bringing opposing

As you exhale reach up to touch the toes with both hands.

SINGLE SIDE BICYCLE (R)

SINGLE SIDE BICYCLE (L)

AHHHH Stretch day, this should feel good.

CAT TO COW POSE

L i e on your che st w it h yo u r ar m s f u lly exte n d e d , s imu lt an e o u s ly raise you r arms

COBRA PUSH UPS

LAYING DOWN SPINAL TWIST (R)

LAYING DOWN SPINAL TWIST (L)

Exe rc i s e : 3 0 s e co n ds Rest: 1 mi nute

A goal without a plan is just a wish.

CRUNCHES WITH LEG EXTENSIONS

SIDE PLANK WITH HIP DIPS (R)

SIDE PLANK WITH HIP DIPS (L)

TWISTING TOE TOUCHES

You will NEVER out train a bad diet.

FULL PLANK SHOULDER TOUCHES

3 0 s e c . Walk in g h ig h k n ees w ith op p osite elb ow tou ch es

ALTERNATING LYING SUPERMAN

E xercise: 30 se co nd s Rest: 1 M i nute

Week Two!! The hard part is over! Keep going!

Exerc ise: 30 seconds

FULL PLANK TAP OUTS

As you exhale reach up to touch the toes with both hands.

3 0 s ec . Walk in g h ig h k n e e s wit h o p p o s ite e lb ow tou ch es

ALTERNATE HEEL TOUCHES

SINGLE SIDE CRUNCHES (R)

SINGLE SIDE CRUNCHES (L)

ROW YOUR BOAT

Starting in a V position, mimic a rowing movement keeping your back straight.

BIG FLUTTER KICKS

When you feel like quitting remember why you started.

FULL SIDE PLANK WITH CRUNCHES (R)

FULL SIDE PLANK WITH CRUNCHES (L)

CAT TO COW POSE

SUPERMAN WITH TWIST

COBRA PUSH UPS

LAYING DOWN SPINAL TWIST (R)

LAYING DOWN SPINAL TWIST (L)

Exe rc i s e : 3 0 s e co n d s Rest: 1 mi nute

PLANK WITH ALT. LEG LIFTS

F rom t he pl a nk pos i t io n , rais e yo u r fo o t a few in c h e s in to t h e air. E xh ale an d h old for

SINGLE SIDE BICYCLE (R)

SINGLE SIDE BICYCLE (L)

PLANK WITH HIP TWISTS

CRUNCHES WITH ALT. LEG EXTENSIONS

Stretching is as important as exercise.

3 0 s e c . Walk in g h ig h kn ees w ith op p osite elb ow tou ch es