100d x 10m = 1 strong core (Page 2)

Yay Kirsten!  The pod numbers are growing...

I'll remind the pod relentlessly, promise.  OK, promise/threaten;)

If you know when you might do them, maybe you can put up a post it reminder in that area, or a little alarm on your phone or something to remind you. 

Anybody have any good ideas for remembering?

Did SI call you guys for the next swimsuit issue? 

Day 0 abs

"Abs" on the way out the door to deliver #2 (65lbs heavier than I am right now). Yes, my daughter was sitting on my belly. I was even bigger with #3 (73lbs bigger than I am now), who will be 3 in July.  Just to give you an idea of how far I've come.

Even if you don't share pics in the challenge, they are a great, motivating way to chart your progress. 

Good for you! Wow. Great job on your hard work!

I wouldn't mind sharing a picture, but I'm in the middle of a big medical (skin) issue and do NOT want to subject anyone to the disgusting state of my torso. But, I guess I'll take one for myself.

Do you know how it warms my hear that we now have two first time posters in this thread who are going to join this challenge?  That is too cool! Welcome:)

Take a pic for yourself, at the end of the 100days maybe you'll want to share your big reveal;)

Thanks for the link Emma! ^

Welcome to day 1 of the 100 x 10 =1 Challenge!  Don't you just love new math;)

I will try to post some good core exercises on occasion.  A lot of the core work I do is pilates and yoga based, and Comet and Teejay both have extensive Cross Fit experience, so if anyone has a question or is out of ideas, hit us up.

Remember, it doesn't have to be 10 straight minutes; you can break it up into smaller increments, and even spread it out throughout the day.

As Comet suggested earlier, there are lots of exercises that challenge the core, so feel free to include those when considering your time commitment. To that end, anything single-legged challenges the core, and single-legged stuff is great for balance and finding imbalances, so make sure to include a few of those once in a while.

Chris has very, very kindly made a spreadsheet to help me help track progress.  If everyone can check in over the weekend with their totals, I'll update the spreadsheet and post it on Monday.  Please also log your time under "strength".

Just want to encourage you all one more time to take a starting pic--you don't have to share it!

I think I have everyone on it, but I'm sure I left someone out. As personal added incentive, I have recruited TW (THE Wife) to take part as well, so our house will be rocking the abs in 100 days or so. Thank you everyone for the suggested exercises.

Good Luck all!!!

Google Spreadsheet

Totals of what? What kind of baseline are we doing? Or measurements? I missed something.

Just days. Log how many days each week that you rocked the 10 minutes of core workout. Or in my case didn't really "Rock" it, but was able to not die while getting through it

Yeah, what Chris said:)  Though if you want to take measurements, that would be cool too.  Or any other kind of record--length of plank, number of crunches in a row with good form, uh, um...I'm drawing a blank here...

Chris--my husband is going to do it with me too! I told him I wanted to get a before pic, but he declined.  The man has an 8- pack anyway, punk.  Disgusting, I tell you--it's real hardship;)

Hey all, switch pulled me in with that piece of marketing genius in Tri Talk 

So I've never done a challenge here, how does it work?

I don't want to sound like a big A-hole but my abs are the part of my body I literally wouldn't change.....so instead of measuring for change should I just measure for keeping strength?

I teach a class called core on Monday nights at Lifetime.  Maybe I can post my workouts on Mondays if anyone's interested?

Yes please!!

Can someone add me? It won't let me edit. And I guess that means someone will have to put in my numbers as well.

OK, it is open to anyone now (I hope).

Originally posted by Teejaay

Originally posted by Comet

Originally posted by noelle1230

Maybe I can post my workouts on Mondays if anyone's interested?

Yes please!!

X2 please!

Cool!  Here is today's.  Feel free to PM me or respond with questions in case my lingo doesn't make sense 

WARM UP: hands and knees in table position: drop belly, arch back and look up, inhale/round back, tuck chin, exhale; keep alternating slowly for 30 seconds (known as cat/cow).

In same position, lift and extend opposite arm and leg.  Hold 15-30 seconds.  Repeat opposite side.  On set two, dynamically bring the extended elbow and knee toward each other under the body in a crunch of sorts, slow and controlled.  10 reps and switch sides.

Triple Core Challenge: do each of these for a minute, back to back to back without rest:

plank (prone iso-abs)

seated medball twist: lean back to 45 degrees, bent knees, heels into ground, med ball at chest level, rotate the torso.  DON'T let arms move, the movement comes from the torso.

supine (on back) leg extension: legs in the air, palms next to hips, drop the legs (keeping them straight) toward the ground as low as you can go without arching the back.  Bring them back up to ALMOST straight up and down.

Stability ball plank: bring hands to the top/sides of the ball and get into plank position.  Modification: do this on the knees.  Hold 90 seconds.  To make it harder, lift one leg for 20 seconds, switch to other leg, keep alternating.

After 90 seconds, if you're feeling good, add a small movement with your hands and the ball forward and back.  It's a tiny little roll.  If not, see if you can just hold the plank.  Either way, go another minute.

Triple Core Challenge: one minute each as before, or do the more difficult modifications below

plank-one leg up for 30 seconds, other leg for the remaining 30

seated medball twist-pick the legs up and balance on the sits bones while you twist

supine leg extension-hold a LIGHT (3-5 pound) dumbell between your feet.  It is IMPORTANT that you do not bring your legs all the way back up to straight overhead.  That way, if you accidentally drop the weight it will fall next to you

Stability ball plank: same as before but to make it harder, instead of the leg up option, add in a push up.  Yes, with your hands to the stability ball!

Side plank: one minute per side, stack feet and come up onto one elbow.  Hold one minute.  To make it harder, take that light dumbell, sit it on your hip and hold with the free hand.  Add a small lift and lower toward the ceiling.  Repeat one minute on the opposite side.