7 Day Muffin Top Weekly Workout Challenge

Day One

10 Reverse Crunches

10 Russian Twists

10 Side Jackknives

10 Side Planks

10 Bicycle Crunches

Day Two

15 Reverse Crunches

15 Russian Twists

15 Side Jackknives

15 Side Planks

15 Bicycle Crunches

Day Three

20 Reverse Crunches

20 Russian Twists

20 Side Jackknives

20 Side Planks

20 Bicycle Crunches

Day Four

25 Reverse Crunches

25 Russian Twists

25 Side Jackknives

25 Side Planks

25 Bicycle Crunches

Day Five

30 Reverse Crunches

30 Russian Twists

30 Side Jackknives

30 Side Planks

30 Bicycle Crunches

Day Six

35 Reverse Crunches

35 Russian Twists

35 Side Jackknives

35 Side Planks

35 Bicycle Crunches

Day Seven

40 Reverse Crunches

40 Russian Twists

40 Side Jackknives

40 Side Planks

40 Bicycle Crunches

Directions:

Reverse Crunches

1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor.
2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.
3. Move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.
4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
5. Repeat.

Russian Twists

1. Sit on the ground with your knees bent and your heels about a foot from your butt.
2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Side Jackknife

1. Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
2. Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
3.  Hold for a moment and then return to the starting position.
4. Repeat for a complete set and then switch sides.

Side Plank

1. Lie on your left side with your knees straight.
2. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
4. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
5. Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
6. Turn around so that you’re lying on your right side and repeat.

Bicycle Crunches

1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
2. With your hands gently holding your head, lift your knees to about a 45-degree angle.
3. Slowly, at first, go through a bicycle pedal motion.
4. Alternately touching your elbows to the opposite knees as you twist back and forth.

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