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ROCK SOLID ABS IN TIME FOR SUMMER

Posted on April 11 2016

Spice up your next plank session with the suggested variations below including the Nadia Murdock Fit Plank challenge you can start anytime! Remember proper form is key, so make sure to keep your body in proper alignment no matter what the variation may be. 

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

Twitter & Facebook: @NadiaMurdockFit
Instagram: Nadia Murdock

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