Spiderman Plank: Starting in a traditional plank position (on your toes and forearms) you are going to bring your right knee to your right elbow mirroring the same action on the left side. Repeat on alternating sides for set number or reps or period of time.
Plank Twists: Begin in plank position on your hands, keeping your buttock down while keeping your body in a straight line. Make sure your shoulders are aligned with your hands in order to achieve proper form. While bending your elbows take your opposite knee to elbow alternating on each side. Do 6-8 reps on each side to start.
Still looking for an extra challenge? Check out the Nadia Murdock Fit Ab challenge below!
DAY 1 - HOLD FOR 20 SECONDS
DAY 2 - HOLD FOR 20 SECONDS
DAY 3 - HOLD FOR 30 SECONDS
DAY 4 - HOLD FOR 30 SECONDS
DAY 5 - HOLD FOR 40 SECONDS
DAY 6 - REST DAY
DAY 7 - HOLD FOR 45 SECONDS
DAY 8 - HOLD FOR 45 SECONDS
DAY 9 - HOLD FOR 60 SECONDS
DAY 10 - HOLD FOR 60 SECONDS
DAY 11 - HOLD FOR 60 SECONDS
DAY 12 - HOLD FOR 90 SECONDS
DAY 13 - REST DAY
DAY 14 - HOLD FOR 90 SECONDS
DAY 15 - HOLD FOR 90 SECONDS
DAY 16 - HOLD FOR 120 SECONDS
DAY 17 - HOLD FOR 120 SECONDS
DAY 18 - HOLD FOR 150 SECONDS
DAY 19 - REST DAY
DAY 20 - HOLD FOR 150 SECONDS
DAY 21 - HOLD FOR 150 SECONDS
DAY 22 - HOLD FOR 180 SECONDS
DAY 23 - HOLD FOR 180 SECONDS
DAY 24 - HOLD FOR 210 SECONDS
DAY 25 - HOLD FOR 210 SECONDS
DAY 26 - REST DAY
DAY 27 - HOLD FOR 240 SECONDS
DAY 28 - HOLD FOR 240 SECONDS
DAY 29 - HOLD FOR 270 SECONDS
DAY 30 - HOLD FOR 300 SECONDS
