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<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
When you look in the mirror do you ask yourself:<br />
*How do I get a flat stomach?<br />
*How do I get a Six Pack?<br />
*How do I define aka “SCULPT” my stomach?<br />
*If these are questions you ask yourself then the Guru of <strong>Abs</strong> “<strong>90</strong>-<strong>Day</strong> Stomach Sculpt<br />
<strong>Abs</strong> <strong>Challenge</strong>” is what you need!! To get those defined abs and Six Pack, it's going to take hard<br />
work, dedication, consistency and most importantly dieting. Without watching your diet, it's<br />
going to be a long, slow road to getting a six-pack. For your abdominal muscles to show, you<br />
have to shed the fat that lies on top.<br />
*Cardiovascular conditioning, whether it's running or walking will help you burn<br />
calories. Combined with a balanced diet, the Guru of <strong>Abs</strong> “<strong>90</strong>-<strong>Day</strong> Stomach Sculpt <strong>Abs</strong><br />
<strong>Challenge</strong>” will help you lose the fat built up above the muscle. Whether it’s your Upper,<br />
Lower, Oblique’s or Torso that you want target, participants will be tested on all areas of the<br />
core with a variety of exercises that they may know and may exercises they may not.<br />
*Abdominal muscles are no different than any other muscle group. They should and will<br />
respond the same way. Many people can do a lot and many can only do a little. In each workout<br />
participants will work smarter by focusing and isolating the muscle areas that they are working.<br />
Most importantly, the Guru of <strong>Abs</strong> “<strong>90</strong>-<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong>” will also focus on<br />
various but effective and innovative abdominal exercises to improve alignment, posture, muscle<br />
tone and proper techniques.<br />
*If you are ready to see a difference in your core, follow my lead and NO FAT<br />
FORMED AGAINST YOUR STOMACH WILL PROSPER!<br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
<strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> <br />
I would like to thank you for your interest in my <strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong>. My <strong>90</strong>-‐<strong>Day</strong> <br />
Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> is an online abdominal program designed to not only push you but to get <br />
your friends involved so you can motivate each to complete the challenge. Now as far as gyms; there is <br />
no gym required or needed. The <strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> can be done in your very own <br />
home! <br />
Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> Dates: January 1 st -‐ March 30 th<br />
Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong>: 25, 200 <strong>Abs</strong> in <strong>90</strong> <strong>Day</strong>s <br />
Workout: 3 x Week. 7 Exercises per workout day for 700 total reps totaling 2100 reps of abs per week, <br />
8,400 per month x’s 3 months will give you 25,200 reps of abs in <strong>90</strong>-‐<strong>Day</strong>s! <br />
Workout Example: Pick your 3 desired Workout <strong>Day</strong>(s) with 1 day of rest in between. If your workouts <br />
days are Monday, Wednesday & Friday, your rest days will be Tuesday, Thursday & Saturday. <br />
Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> Layout: You will use the same Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> workout <br />
each month. On the first of each month you will revert back to “Week 1” and continue until you finish <br />
the entire month’s workout. <br />
<strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> offers: <br />
• A program customized to your personal goals and helps you surpass your current fitness level. I have <br />
designed a Pushup program for you that require no major equipment at all. <br />
• Efficient workouts that don’t include hours of your time. I love fast, intense and fun workouts. <br />
• A <strong>90</strong>-‐<strong>Day</strong> program designed to keep you progressing towards your goals and prevents boredom. <strong>90</strong>-‐<br />
<strong>Day</strong>s is long enough to see progress (increase in reps) but not so long that your body adapts, <br />
change slows, and you get bored with the same old thing. <br />
• Progress measured through progress pictures. I encourage you to take progress pictures to keep track <br />
of the hard work that you are putting in. <br />
• I would EVERYONE involved to use the 2 following hash tags : <br />
#StomachSculpt<strong>Abs</strong><strong>Challenge</strong> <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
#25200<strong>Abs</strong> in <strong>90</strong>-‐<strong>Day</strong>s <br />
so that WE as a team and fitness family can build following on social media for this challenge <br />
and keep track of ALL parties involved. <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Top 5 Ab-Training Mistakes & How To Correct Them<br />
1. Ab Neglect<br />
Many people tend to neglect abs because they assume they can chisel them in the next time<br />
they diet down. For them, the three C’s: carb restriction, cardio and crunches go together like<br />
bacon, lettuce and tomato, and when their middles are not being defined, they figure, why<br />
bother? Another reason for neglect: even when people do train abs, they tend to tack lowintensity<br />
sessions onto random workouts, and because those workouts accomplish little, they<br />
can be skipped with little guilt.<br />
Just as there are two main reasons many people neglect abs, there are two main<br />
reasons not to. First, core strength is necessary for key mass makers, such as<br />
dead lifts and squats. Second, you cannot maximize ab muscularity with a<br />
crash course. Instead, you need to grow–or at least maintain–these muscles<br />
year-round.<br />
Solutions:<br />
• As with other muscles, set goals–from how you want your abs to look to specific rep and<br />
resistance targets.<br />
• Twice per week, give your abs the same focus as other body parts. If you do cardio<br />
separately from your weight workouts, an excellent time to hit abs is before cardio, or<br />
you may want to ab up in a separate workout at home.<br />
• Do eight to 12 sets for your rectus abdominis and three to five sets for your obliques.<br />
• If you’re in a rush, superset abs with other body parts or do all your ab exercises as a<br />
giant set with no rest between exercises.<br />
• To avoid the “Why bother?” blahs of endless crunches, infuse your ab workouts with<br />
intensity which brings us to our next mistake.<br />
2. Insufficient Intensity<br />
What were your best sets last time you trained your favorite muscle group? Now,<br />
answer the same question for abs. If you have a ready response about it, but none for<br />
crunches and leg raises, give yourself an ab F. Rest assured, many people will fail this<br />
question. Not only do most train abs with insufficient intensity, but it seldom even<br />
occurs to us that we’re shortchanging our midsection workouts. Instead, we plod<br />
through sets of high reps, the sort we would never do for chest or any other body part.<br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Solutions<br />
• Train to grow your abs, not tone them. The risk of overgrowing your rectus abdominis is<br />
akin to the risk of growing too rich–you should be so lucky. As with the woman who<br />
fears free weights will make her “look like a man,” alas, it’s never easy to alter<br />
ourselves. Train for growth. Toning will follow.<br />
• Typically, do sets of 10-15 reps. When you can do more than 15, increase the resistance.<br />
• Ab machines are often the most efficient way to add resistance.<br />
• As opposed to increasing reps or the weight, you can boost intensity via techniques such<br />
as supersets and giant sets.<br />
3. Missing the target<br />
Many people will spend more ab time working their hip flexors, straining their spinal erectors and rapidly<br />
flopping about than actually contracting their abs.<br />
Solutions<br />
• Do primarily crunching movements for the rectus abdominis, either free form or with a machine.<br />
• Train at a slow, steady pace, and focusing only on your abs.<br />
• All ab exercises have short ranges of motion, and thus, contractions are paramount. Hold each contraction<br />
for one or two seconds and flex.<br />
4. Upper ab exclusivity<br />
Many people focus primarily, if not exclusively, on the upper rectus abdominis–the six-pack. In fact, that is only<br />
one of four ab areas to train. The other three are the lower rectus abdominis (from below your six-pack to your<br />
groin), the external oblique’s (on either side of your midsection) and the transverse abdominis (located<br />
underneath your rectus abdominis and oblique’s). The lower abs are often neglected, because–when you have at<br />
least some clothes on–they’re less visible than the upper abs. Oblique’s are typically skipped, because many are<br />
afraid of widening their waists. Transverse abs are out of sight and, therefore, usually out of mind.<br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Solutions<br />
• Lower abs are important for core strength and a powerful look that ties your upper and lower body together.<br />
Reverse crunches and leg or knee raises work this area.<br />
• Oblique’s are also crucial for core strength, because they stabilize your upper body and, when fully<br />
developed and defined–picture the piano key rows on your sides–they’ll grab attention. Side crunches and<br />
machine trunk twists work this area. Waist width is primarily the result of a broad hip/waist structure.<br />
Nevertheless, if you’re concerned about oblique overgrowth, do sets of 20-30 reps.<br />
• Your transverse abs aren’t visible, but they play a crucial role in your posture and keeping your belly in.<br />
You can work this area anytime and anywhere by pulling your bellybutton in toward your spine as far as<br />
possible and holding that position for a count of 10. Repeat for up to 10 times.<br />
5. Trying to train away fat<br />
Many people think enough crunching will bring their abs into sharp relief. Although recent research proves spot<br />
reduction is possible, your best strategy for shedding adipose tissue and excavating your abs is a combination of<br />
dieting and cardio.<br />
Solutions<br />
• Alter your diet to lose fat. Eliminate trans fat and minimize saturated fat and simple carbs. Focus instead on<br />
lean protein, complex carbs and healthy fats.<br />
• Do 45-60 minutes of cardio post workout or early in the morning.<br />
• Focus your ab workouts on growth, and the new muscle will become increasingly more visible as you shed<br />
unwanted weight.<br />
Lessons Learned<br />
• Make time to train abs thoroughly twice per week.<br />
• Train abs slowly, focusing on contractions.<br />
• Work all four areas: upper abs, lower abs, obliques and inner abs.<br />
• Diet and do cardio to lose fat; train abs to gain muscle.<br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
<strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> <br />
The <strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> challenge is a basic abs routine designed to help sculpt your abs! The <br />
following abs workout is designed to help you not hurt you! You will be completing 25,200 abs in <strong>90</strong> <br />
<strong>Day</strong>s. We will be focusing on reps with challenge which is what I call “SCULPTING”. So that you won’t get <br />
confused on your workout days, I have attached for you on a excel workout calendar. While progressing <br />
through this abs workout, you will endure some of the same exercises weekly with different variations <br />
as the week’s progress. The abs training program should be completed 3x/week. Sets and reps are <br />
indicated as sets x reps (for example, 2 sets of 5 reps is indicated as 2 x 5). <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Week 1(2100 Reps) <br />
Monday <br />
Crunches-‐ 4 x 25 <br />
Reverse Crunches-‐ 4 x 25 <br />
Ball Exchange-‐ 4 x 25 <br />
Bench/Chair Crunches-‐ 4 x 25 <br />
Ab Scissors-‐ 4 x 25 <br />
Alternating Crunches-‐ 4 x 25 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Ab Vacums-‐ 100 <br />
Wednesday <br />
Side Bends-‐ 4 x 25 <br />
Ball Rotations-‐ 4 x 25 <br />
Standing Side Crunch-‐ 4 x 25 <br />
Ball Rotations-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Ball Rotations-‐ 4 x 25 <br />
Ab Vacums-‐ 100 <br />
Friday <br />
Ab Bicycles-‐ 4 x 25 <br />
Lying Leg Thrust-‐ 4 x 25 <br />
Stability Ball Crunches-‐ 4 x 25 <br />
Knee Walk Ins-‐ 4 x 25 <br />
Stability Hip Flexion-‐ 4 x 25 <br />
Double Knee Jump Ins-‐ 4 x 25 <br />
Ab Vacums -‐ 100 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Week 2 (2100 Reps) <br />
Monday <br />
Ball Rotations-‐4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Standing Side Crunch-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Ab Vacums-‐ 100 <br />
Wednesday <br />
Ab Bicycles-‐ 4 x 25 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Reverse Crunch-‐ 4 x 25 <br />
Stability Hip Flexion-‐ 4 x 25 <br />
Ball Exchange-‐ 4 x 25 <br />
Knee Walks-‐ 4 x 25 <br />
Bench/Chair Crunches-‐ 4 x 25 <br />
Ab Vacums-‐ 100 <br />
Friday <br />
Standing Side Crunch-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Ball Rotation-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Standing Side <br />
Bends-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Ab Vacums-‐ 100 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Week 3 (2100 Reps) <br />
Monday <br />
Double Knee Jump Ins-‐ 4 x 25 <br />
Crunches-‐ 4 x 25 <br />
Lying Leg Thrusts-‐ 4 x 25 <br />
Alternation Crunches-‐ 4 x25 <br />
Stability Hip Flexion-‐ 4 x 25 <br />
Ab Scissors-‐ 4 x 25 <br />
Ab Vacums-‐100 <br />
Wednesday <br />
Ball Rotation-‐ 4 x 25 <br />
Standing Side Crunch-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Standing Side Crunch-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Standing Side Crunch-‐ 4 x 25 <br />
Ab Vacuums-‐ 100 <br />
Friday <br />
Ab Bicycles-‐ 4 x 25 <br />
Stability Ball Crunches-‐ 4 x 25 <br />
Reverse Crunch-‐ 4 x 25 <br />
Bench/Chair Crunches-‐ 4 x 25 <br />
Knee Walk Ins-‐ 4 x 25 <br />
Ball Exchange-‐ 4 x 25 <br />
Ab Vacuums-‐ 100 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Week 4 (2100 Reps) <br />
Monday <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Ball Rotation-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Ball Rotation-‐ 4 x 25 <br />
Standing Side Crunch-‐ 4 x 25 <br />
Ball Rotation-‐ 4 x 25 <br />
Ab Vacuums-‐ 100 <br />
Wednesday <br />
Crunches-‐ 4 x25 <br />
Knee Walk Ins-‐ 4 x 25 <br />
Reverse Crunches-‐ 4 x 25 <br />
Ball Exchange-‐ 4 x 25 <br />
Alternating Crunches-‐ 4 x 25 <br />
Double Knee Jump Ins-‐ 4 x 25 <br />
Ab Vacuums-‐ 100 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Friday <br />
Standing Side Crunch-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Ball Rotation-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Standing Crossover Crunch-‐ 4 x 25 <br />
Side Bends-‐ 4 x 25 <br />
Ab Vacuums-‐ 100 <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
<strong>90</strong>-‐<strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> Exercises <br />
Ab Bicycles <br />
1. Lay flat on your back as if doing a crunch. <br />
2. Lift your legs up with the upper leg being parallel to the floor but not resting on it. <br />
3. Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but in a <br />
twisting motion. Performa a "one shoulder at a time" crunch and in a bicycle fashion, bring the left knee <br />
and your right shoulder off the floor towards the center of your body. <br />
4. Next repetition, switch your crunch so that your left shoulder and your right knee come closer together. <br />
Tip: Remember to slowly but deliberately lift your shoulder off the floor and focus on the abdominal muscle doing <br />
the work. Don't aim to get your shoulder off the ground as much as possible but to feel the abdominal contraction. <br />
You should not focus on bringing the shoulder up with any other muscle group such as the neck and shoulder <br />
Ab Scissors <br />
1. Begin by lying on an exercise mat. <br />
2. Place your hands under your buttocks. This will help with leverage by reducing the load on the lumbar <br />
spine. <br />
3. Raise both legs approximately 15 to 20 inches off the ground. <br />
4. Contract your abs, exhale, and then kick both legs outward as if you were opening a pair of scissors. <br />
5. Bring your legs back to the center and cross them over each other (closing scissors). <br />
6. Perform the scissor kick in alternating fashion. Be sure to keep your abs flexed at all times. <br />
Abdominal Vacuums <br />
1. Kneel on the floor and place your buttocks down onto your heels. <br />
2. Place your hands on the sides of your legs to help you sit up tall. <br />
3. Pull your shoulders back and look forward. Then, pull your abs in as if trying to touch your belly button to <br />
your spine. <br />
The abdominal vacuum can be done three different ways. <br />
4. One, hold the vacuum for 20 or more seconds. You can also hold the contraction for a second or two and <br />
release to do a series of repetitions. <br />
5. Another alternative is to do quick pulses whereby you pull your abs in and relax them quickly. <br />
Alternating Crunches <br />
1. Lie on back, knees bent, and one leg crossed over the opposite knee at the ankle.<br />
2. Place the opposite arm behind the head and rest the head on the hand.<br />
3. Alternate right elbow towards left knee keeping the lower back stable against the floor. Do not pull on your<br />
neck, exhale when you are crunching in and keep abs slightly flexed as you return.<br />
4. Repeat for reps or at your own pace then switch sides. <br />
Ball Exchange <br />
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<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
1. Begin by lying on your back with the legs straight up. <br />
2. Hold the ball in both hands with the arms extended above you. <br />
3. Put the ball between the feet, squeezing them to keep the ball in place, and lower both the arms and legs <br />
down towards the floor. Only lower down as far as you can without arching or straining the back. <br />
4. Bring them back up and take the ball in your hands. <br />
5. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the <br />
hands and feet. <br />
6. Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up <br />
towel under the hips, bend the knees and/or or only lower the arms and legs a few inches instead of all <br />
the way down. <br />
Ball Rotations <br />
1. Begin by standing in a squatted position. Hold a medicine ball with the arms straight out (more advanced) <br />
or close to the chest (easier). <br />
2. Keeping the lower body static, rotate from the torso to bring the arms across the body to the right. <br />
3. Come back to center and now rotate the torso, bringing the weight to the left. <br />
4. Continue rotating from one side to the other slowly for 1-‐3 sets of 8-‐16 reps on both sides. <br />
Bench/Chair Crunches <br />
1. Lie on the floor with your feet on a bench/chair and your legs bent at an approximately <strong>90</strong>-‐degree angle. <br />
2. Place your hands at your temples or cross your arms over your chest. <br />
3. Raise your head and shoulders toward your knees with a situp motion and simultaneously lift the pelvis. <br />
4. Feel the lower and upper abs contract together. <br />
5. Flex the abs hard at the top of the movement to get maximum contraction. <br />
6. Avoid pulling on your head with your hands. <br />
TIP: It may help to exhale just before crunching upwards. <br />
Crunches <br />
1. Lie down on the floor on your back and bend your knees, placing your hands behind your head or across <br />
your chest. <br />
2. Pull your belly button towards your spine, and flatten your lower back against the floor. <br />
3. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. <br />
4. Exhale as you come up and keep your neck straight, chin up. <br />
5. Hold at the top of the movement for a few seconds, breathing continuously. <br />
6. Slowly lower back down, but don't relax all the way. <br />
7. Repeat for 15 to 20 repetitions with perfect form for each rep. <br />
8. To add variation, bring your knees in at the same time you lift your upper body off the floor (full body <br />
crunch) <br />
TIP: To make it <br />
more difficult, balance on an exercise ball. <br />
Decline Board Leg Thrusts <br />
1. This is essentially the same movement as the axes lying leg, however, by slightly changing the angle a little <br />
closer to the vertical movement is a little harder. <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
2. Again, as with the major axes lying leg, lower your legs about halfway down, before reversing the legs at <br />
an angle of <strong>90</strong> ° at the hips, and ending with the thrust of the hip upwards. <br />
3. Remember to keep your back arched during this exercise as well. If you do not have access to a board <br />
down, simply substitute additional sets of lying leg axes. <br />
Double Knee Jump Ins (from push up position) <br />
1. Begin in the push up position with the hands wider than shoulders and the body in a straight line from <br />
head to heels. <br />
2. Jump the feet in, bending the knees and landing in a squat while keeping the hands on the ground. <br />
3. Jump the feet back out to the starting position. <br />
4. Repeat, jumping the feet in and out as fast as you can for 30-‐60 seconds. <br />
Knee Walk Ins (from push up position) <br />
1. Begin in the push up position with the hands wider than shoulders and the body in a straight line from <br />
head to heels. <br />
2. Step one single foot in, aiming the knee toward the middle of your chest, return your foot back out to the <br />
starting position and repeat the same with the opposite foot. <br />
3. Simultaneously, repeat the in and out as fast as you can for 30-‐60 seconds. <br />
Lying Leg Thrust <br />
1. Lie flat on your back with your hands palms-‐down underneath your glutes to cradle your pelvis during the <br />
movement. <br />
2. Keeping your legs stiff and straight, raise them up off the floor until vertical <br />
3. Thrust your legs upward as though trying to put footprints on the ceiling. <br />
4. Keep your legs stiff and straight throughout the movement. <br />
5. Lower your legs until your lower back is back on the floor then lower your feet down almost to the <br />
floor <br />
(Don’t touch the floor to maintain tension in the abs.) <br />
6. These are much more effective than simple lying leg raises as the thrust up further works the lower abs. <br />
Reverse Crunches <br />
1. Lie on the floor or a mat on your back, with knees bent and hands behind head. <br />
2. Lift legs and bend knees to <strong>90</strong> degrees. Repeat for reps <br />
3. Keep a space between your chin and chest (looking diagonal towards the ceiling). <br />
Tip: Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs. <br />
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<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
Side Bends with Ball <br />
1. Stand with feet hip-‐width apart, knees slightly bent and hold a ball (exercise or medicine) with the arms <br />
straight up. <br />
2. Keep the shoulders down and brace the abs as you lean to the right, keeping the hips and legs in a <br />
stationary position. <br />
3. Rotate as far as you can, keeping the chest open and slowly move back to center. <br />
4. Repeat the move on the other side, keeping the movement slow and controlled to really engaged the abs. <br />
5. Repeat for 1-‐3 sets of 8-‐16 reps. <br />
TIP: You can also do this exercise with a dumbbell, an exercise ball or a resistance band. <br />
Stability Ball Crunches <br />
1. Lie on the ball, positioning it under the lower back. <br />
2. Cross your arms over the chest or place them behind your head. <br />
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. <br />
4. As you curl up, keep the ball stable (i.e., the ball shouldn't roll). <br />
5. Lower back down, getting a stretch in the abs, and repeat for <br />
Stability Ball Hip Flexion <br />
1. Walk out to your prone bridge, hands on the ground, lower legs or feet on top of the ball (depending on <br />
your fitness/ability level). <br />
2. Make sure that your arms are completely perpendicular to the ground, not angling back toward the ball. <br />
3. Simultaneously flex your hips and knees, pulling your knees forward toward your chest. <br />
4. As your knees travel forward slightly lift your hips and flex your spine. <br />
5. Do not allow your torso to drift back toward the ball. <br />
6. Return to the starting point by fully extending your knees and hips. <br />
Standing Side Crunch <br />
1. Begin in a standing position, taking the right arm straight up in the air. <br />
2. Shift your weight to your left leg and slowly bring the knee up and out to the side. <br />
3. At the same time, bring the right elbow down towards right knee, squeezing the obliques. <br />
4. Take the arm up and the foot down and repeat. <br />
Standing Crossover Crunch <br />
• Begin with the feet hip-‐width apart, hands behind the head with the elbows bent and out to the sides. <br />
• Bring the right knee up and across the body as you rotate through the torso, bringing the left shoulder <br />
towards the right hip. <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com
<strong>90</strong> <strong>Day</strong> Stomach Sculpt <strong>Abs</strong> <strong>Challenge</strong> by DaShaun Johnson aka The Guru Of <strong>Abs</strong><br />
• Squeeze through the obliques and keep the move slow and controlled. <br />
• Return to start and repeat on each side. <br />
Tip: Avoid swinging the elbow to the knee but, instead, focus on the rotation of the torso and the <br />
movement of the shoulder to the hip. <br />
Follow Me On Instagram: @guru_of_abs | Email: StomachSculpt<strong>Challenge</strong>@gmail.com