"SEC-s20w2: Fitness Training - Abs Attack"
Here we go this week with abs attack. It's not easy to attack your abs to bring out a desired result. You need resilience and strength to do this effectively as it's one of the difficult programs I've had since I started my fitness journey. To get abs for me, you need endurance to be able to cope with the pain of compressing your tummy.
For those who have belly fat, abs attack helps tuck your tummy in and give you your desired body shape. You just have to be consistent with and endure for months to achieve this. This week I have it that I tackle my abs by compressing and applying so much pressure on my tummy to create packs known as abs.
For a start, warm-up programs were necessary to feel relieved and free. These warm-up programs were done by me a day before carrying out the abs attack.
 | Abs Attack program |
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Do your warmup programs as in week #1. Please refer to this post here
Last week, we were taught some warm-up programs to do before carrying out a particular fitness task. This I did before carrying out the abs attack for the week. Some of the programs done were;
- Stretches to feel free and light in a way. I stretched out so I'll be able to tuck in my tummy when time for compression and applied pressure comes.
- Jumping Jacks: I did jumping jacks to feel a bit heavy as I'm not really good in doing abs challenge or attack on a light state. It can affect me temporarily and the Odin mat be so extreme
- Squat is another warm-up program I did to practice compression and release. Squat gives me a preview of what I'm going to face when I start the actual challenge.
These are the warmup programmes I took personal before embarking on some cardio exercises done last week. Last week, I did jumping jacks and mountain climbing but wasn't that efficient as to how long I did it. So I decided to challenge myself this week to see if I can go above 5 minutes but unfortunately, the endurance wasn't really there to tackle 5 minutes as I didn't have a step board to lay my weight on which would elevate me a bit. I hope to hit 5 minutes some day this week and then create it as a post that I've hit the challenge.
Pick at least 3 of the abdominal programs we have explained above if you can't do all and practice them. |
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The abdominal programs highlighted in the tutorial post shows plank, scissors and russian twist. These three programs are endurance test programmes that can be painful but need endurance to complete. The plank is more like positioning yourself to do pushups but there are various types of plank though.
- one where you have to elevate your body and use your palms to support your body
- one where you have to place your limbs on a mat as support for your body while your legs are stretched and suspended in air.
As a beginner, I went for beginners program and it was that of suspending my limbs on a mat instead of using my palms as support. I suspended my limbs and stretched my legs to the far end of my back, suspended in air. I held on for a minute plus before resting. This was my first time doing plank this year and it was as if it were a new program entirely.
My aim was to flatten my tummy before compressing it which was done with the aid of plank exercise. After the plank as shown in the video, I took to doing Russian Twist.
Russian Twist
I did this by sitting on a mat and then use a dumbbell to slide back as I'm rowing a boat. This helps in twisting or tucking in my tummy. Sitting on a mat or step board with your legs up and also suspending your back as if you want to fall back. Then, you take the dumbbells and row on both sides of your waist.
I felt the pain that resulted from this program but couldn't help. I did it successfully and completed the program even though I felt some abdominal strain that resulted from stretching my tummy and twisting it.
I also did another abs attack program where I laid on a mat, used my two hands to hold my head and then twist on both sides using your end to extend your shoulder Length. That's shown in the video below.
Lastly, I did pull ups with my dumbbell. This was another strenuous abs attack program where I laid straight on a mat, held my dumbbell backwards in my hands, pulled my legs together to remain a few centimeters away from my butt. I then took turn by lifting the dumbbell from behind, forward and backwards continuous times before I was finally exhausted in the process. These are my programs and advancements. Looking forward to doing more on my own during the week.
These are a few memories I had with my coach @ngoenyi when she introduced some of these abs attack programs to us. I wasn't really used to the programs and did have some loopholes my very first time of starting but subsequently, I got used to it and that endurance was really needed to accomplish this.
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Tell us your overall feelings and ask your questions concerning the programs. |
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Anyone just starting out on abs attack will tell you it's hard especially for beginners. This is no fallacy as I was a testifier to the pain that comes from doing abs exercises. Endurance, consistency and patience works hand-in-hand to produce your desired result. You need pain to gain. It's how you respond to the pain you can gain what you want. All you need to do is to program your mind.
Programming my mind into getting this is what has helped me remain consistent in doing it despite the pain from compression. See you next week but I'd love to invite friends like @wakeupkitty, @bela90 and @fortwis09
¡Holaaa amigo!🤗
Que buen trabajo abdominal hiciste. Sabes que a pesar de lo complejo que es hacer estas rutinas, las disfruto mucho porque nos ayuda a mejorar considerablemente el aspecto físico.
Por cierto, ¿No te costó mucho hacer abdominales con pesas? Porque a mí si jajajaja y ahorita no es que ya soy una experta en el asunto pero, he mejorado mucho.
Te deseo mucho éxito en la dinámica... Un fuerte abrazo💚
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Attacking your abs can be a challenging but rewarding endeavor. Building abdominal strength requires consistency, endurance, and the right exercises, which target your core and help reduce belly fat. Warm-up routines are key to preparing your body and avoiding injuries. Programs like abs attack can bring you closer to your desired body shape with regular effort. To ensure you're targeting your core effectively, consider exploring the core and pelvic floor assessment services at https://restoreyourcore.com/learn/pelvic-floor/top-5-exercises-to-strengthen-the-pelvic-floor/ . By incorporating a holistic body approach, you'll build strength not just in your abs but throughout your entire system, leading to a healthier and more balanced physique.
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This routine is a bit difficult but useful, it is something that is very rewarding. Ideal for anyone stuck on a fitness track that targets building firm, strong muscular abdominal walls with proportional endurance capacity, including the lower back muscles, especially the erector spinae muscles that lie below the surface level of the abdominal wall muscles. I personally strongly encourage anyone who finds it challenging to try it and see for themselves.