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Hello everyone!

Today I have for you a 500 rep challenge to hit your abdominal muscles to help gain a defined stomach.

This workout consists of 5 exercises with 20 reps per exercise. Simply repeat this 5 rounds and you will be feeling great!

Please make these exercises your own and adapt to your ability.

Below are the 5 exercises and some cues to pay attention to and how to amend accordingly.

1. Double leg lower - hands under glutes help keep back in place when lowering. Can be performed straight leg throughout or only extend legs straight at bottom for slightly easier option. If lower back susceptible to soreness, perform with knees at 90 degrees at all times and don’t focus on bringing legs to floor.
2. Slow Bicycles - try to focus on lowering the single leg as low to floor as possible. Perform a gentle twist when reaching elbow to knee to prevent strain on neck. Can be performed with bent leg to floor also instead of straight leg to reduce weight of leg lower.
3. Heel taps - try to use upper abs to lift head to prevent straining of neck. Try to keep chest open. Simply move feet further away from body to increase reach around to tap.
4. Top taps - can be performed with legs locked out or slight bend. Come to lie head flat on ground between each rep and focus on reaching hands up to shin /toes as much as possible.
5. Toe tap pulses - same as foe taps above except do not return to floor. These will be performed quickly and attempt the reps in one go!

As with all abdominal exercises on your back involving leg lowering, please remember if your lower back is coming off the floor when lowering simply bend legs or don’t come down as far with lower. You are only working your ab muscles when back is flat and you definitely do not want to aggravate your lower back.

I hope you all enjoy this workout!

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