21 Day Abs /Core Challenge
These videos will work best if you do them in chronological order. While these ab/core exercises range from 30/60 seconds; it is important that you focus on the quality of movement more than the amounts of reps you do. Each exercise is about 30secs to 60secs you will get a break of 30secs rest every 2 to 3 exercises. Remember, no need to go fast, slow it down and contract your core muscles during the duration of the exercise. Keep the breath flowing... BREATHE! Always listen to your body. Rest when tired. Enjoy the challenge, Namaste!
DISCLAIMER: Welcome! As with all exercise programs, when using my workout videos Johanna Quintero Yoga & fitness (yoga, meditation, and fitness videos) You will want to take some precautions as your health and safety is the most important. Check your health with your doctor before beginning any fitness program. By performing any yoga and fitness exercises you are performing them at your own risk. Also use your common sense to reduce and avoid injury. Johanna Quintero will not be responsible or liable for any injury or harm you sustain as a result of her yoga/fitness programs, live online, yoga/fitness videos, pre-recorded video classes or information shared on her website and social media. This includes emails, videos and texts. Thank you for your understanding. Created by JQY.YOGA Johanna Quintero Yoga & Fitness 2021
Intro - 21 Day Abs/Core Challenge
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So excited to present to you my 21 Day abs/core challenge! I want to congratulate you in advance for your choice and desire to attain a firm, more defined, toned and healthier looking core. Is it possible? Yes!!!! No equipment will be necessary (just your own body weight.) For each week I've chosen different core exercises, we will go from beginner/intermediate to more advanced. You may find some exercises are easy or perhaps more challenging; it will all depend on your level of fitness. Honor where you are at this moment. Start wherever you are! To achieve better results my advise is that you add to this challenge an exercise regimen; an activity as simple as walking will go a long way (choose something that you like) Nutrition and better eating habits will help you exponentially. Stay hydrated, be consistent, remain inspired. Enjoy the process!
Week I - Abs/Core Challenge
Why it is important to train your core muscles?
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A weak core muscles in general can leave you susceptible to poor posture, less endurance and injuries. Core exercises are a fundamental part of a well-rounded fitness program. The motivation for this Core/Abs 21 Day Challenge Video is to help the exerciser train their core muscles. It's beyond having a six pack. This challenge is about getting the "mid section' of the body aka abs stronger, allowing you to transfer more power to the rest of your body. It will also improve your balance and stability. Remember to focus on quality of movement. Work at your own pace and always listen to your body. Enjoy the challenge! Namaste Johanna
Week II - Abs/Core Challenge
ANATOMY OF THE CORE
Your core has multiple muscles and understanding what they are and how they function is important in obtaining a stronger and functional core. Here’s a breakdown of the major core muscles.
1. Rectus Abdominis: The rectus abdominis is what most people know as the abs. It runs vertically up the front of the torso and is responsible for spinal flexion and anti-extension (like sit-ups and planks.).
2. Obliques: The obliques are actually two muscles: internal and external obliques. They’re located beside the rectus abdominis running from the hips to the rib cage. The internal obliques are located directly under the external obliques. They’re responsible for the rotation of the torso and anti-rotation.
3.Transverse Abdominals: The transversus abdominis plays a vital role in maintaining abdominal tension which helps increase intraabdominal pressure which protects your spine under heavy loads. It sits under your rectus abdominis and wraps around your spine.
Other key muscles that assist the core are:
the Hip Flexors, Spinal Erectors and adductors.
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Week III - Abs/Core Challenge
Congratulations!
Can you see the 'Finish Line'?
Remember is not about perfection but consistency. It is about creating healthier habits and following up. Showing up for your self.
Feel free to leave comments on the you tube page below the video and or send me an email with any questions regarding this challenge.
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Namaste!
Johanna