Everyone wants flat, sexy abs right? The trick is knowing how to get them! Try this challenge put together with information and graphics from fix.com.
- Pick two of the “flat ab exercises” from the graphic above (example: bicycle maneuver and dolphin plank on a ball)
- Do ten reps of each (moving slowly with good form)
- Repeat 3-5 rounds
- Pick two new “flat ab exercises” each day
- Do three times per week. You can increase gradually to 5 times per week
In addition to a healthy diet. Work the foods from the “flat belly food pyramid” into your daily eating plans. These foods will help decrease bloat and decrease calories. Stick with this challenge for 30 days and you will see your sexy abs emerging! Grab a friend, try the challenge! Share this post with your tribe!
What motivates people to exercise? I’d like to share an idea I am trying with my middle school students that you could use at work or with your family and friends. All you will need are ideas to modify what we are doing to fit your individual situations.
Husky Striders is an intramural program I started at our middle school. Here’s how it works. Kids stay after school and we go to the football field nearby. It is surrounded by a cinder track. Students walk or run (their choice) around the track. Each time they pass me, they are handed a playing card. At the end of the alotted time, students report how many cards they have and hand them in. I record the number of laps they walked or ran; four laps equal a mile. For every mile they walk or run, they will receive a “Husky Strider” purple rubber wrist band. (These bands are very popular with the middle school set!). Laps are cumulative so I add them up for the entire time I run the program.
My hope is this simple incentive will keep the kids coming back to Striders and keep them racking up the miles. The first day we stayed after school, I had sixty students show up. I was expecting 30 at the most. Many completed 12 laps that day. Kids are already asking me when those bracelets will be here!
How could you use this idea to motivate walking/running with your group of fitness minded people? How could you modify it to use with a group connected via internet? What kind of incentives will motivate your group? Start thinking and let me know what you come up with….
Here’s something we have been doing in my private facebook fitness group (Fantastically Fit Friends) for the summer. Many of us (including me) have been traveling a lot. It wasn’t practical to run a challenge where I would have to keep track of members’ points. One summer idea I came up with was a “where in the world are the Fantastically Fit Friends?” I made a logo and added it to the documents on the facebook group. Members could print it out, take it along when they were doing something active, pose for a picture and post it in our group. It was a way for us to share the fitness activities we were doing while we were all going in different directions.
The problem with the logo I made was it didn’t show up very well in the pictures. A group of about 8 FFF’s participated in the Warrior Dash in the Poconos. Cyndi’s sons, Alex and Ian took an idea they grew up with in school (Flat Stanley) and modified it for the Warrior Dash. Alex and Ian made Flat Warrior. He went along and participated in the Warrior Dash. He had his picture taken with all the participants. FFF members took turns carrying Flat Warrior during the race. The word was he sustained a few injuries and lost some limbs, but he still looked pretty good in the pictures.
Flat Warrior was so cool that I made Fantastically Fit Franklin to take along to the beach. Franklin had his picture taken at the spin class we took, at the Southport 5k run and in our makeshift gym under the beach house. It was easy to make Franklin. Here’s what I did:
I googled Flat Stanley and printed out a picture of him. I cut him out and traced him onto card stock. I modified his hair a little bit. Then I drew a workout outfit on him instead of a shirt and tie. I also gave him a set of dumbbells. I outlined him with a sharpie marker and colored him in with crayola markers.
If you think Flat Franklin will motivate your group to work out, or just make your workouts more fun, feel free to steal our ideas. Leave a message and let me know how it goes.
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