We are hopefully getting closer to warmer weather, so let’s get our bodies ready! The April Arms and Abs Challenge is underway, but it is not too late to join! Just start today and follow the calendar all the way through.
The exercises are really very simple. Here is a brief description of each:
A plank push up is when you start in a plank on your elbows then push up to a plank on your hands one hand at a time. These can be done on your knees or on your feet. Once you are on both hands, you go back down to your elbows one arm at a time. On the calendar you will see it say, “2 Plank push-ups R”, which means, do 2 plank push ups leading with your right arm. So you would start in your plank on your elbows. Then you would place your right hand on the mat and start to straighten your arm, then you would place your left hand on the mat and straighten both arms. To come back down, you would start by placing your right elbow down, then place your left elbow down and you are back where you started. Easy as pie!
Dips are great for strengthening your arms and back and you don’t have to do them the hard way! Find a bench, chair or step that is a couple feet off the floor. Place your hands on the bench with your fingers pointing towards your body. Your feet can be place flat on the floor with your knees bent or they can be further away from your body on your heels to make it more challenging. Then, keeping your shoulders out of your ears, bend your elbows and press back up. That’s it!
For the ab curl, I think most of you know how to do that. Just remember not to pull on your head & neck with your hands. Let your head rest into your finger tips and leave a space between your chin & chest.
Reverse curls are just that – instead of lifting your head and shoulders up, you will be lifting your buns. Your feet will be up off the mat. You can cross at the ankle with legs bent if that feels better to you. You will exhale and tuck your legs over your body until your tailbone lifts up, then you will roll it back down on the inhale.
For the full body curls, just put the ab curl and the reverse curl together and do them at the same time!
I hope you will give this challenge a try. It will be a great way to get your body ready for those warmer temps that we all wish would come sooner rather than later!