Whittle My Middle in 30 Days Challenge
This is a 30 day abs/core program I got off of OhSheGlows. You can see the original workout here. My goal is to tone and tighten up my middle in time for bikini season!
I'm going to start off by listing my measurements here in the beginning, half way through and then again at the end. I'm just going to use the same measurement areas that OhSheGlow used: true waist (at the belly button), waist (3 inches below belly button) and hips (around the butt).
Here are the workouts for the program. I'm aiming for at least 6 minutes per workout working up to 10 minutes of the following:
- Plank
- Side Plank
- Plank with elbows on the stability ball
- Stability Ball Jackknifes
- Stability Ball roll out
- Plank Rotations
This is the video OhSheGlows gives that clearly explains each exercise. Stay tuned as I update this page with my workouts! I'm aiming for five workouts a week. Send happy thoughts to my middle! (:
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True waist - 28.5 Waist - 33.5 Hips - 37.5
Day 1 (May 24):
Plank - 1 minute (arms extended)
Side Plank - 30 seconds per side (on elbows)
Plank on Ball - 30 seconds
Ball Jackknifes - 15 reps
Ball Roll Out - 20 reps
Plank Rotation - 45 seconds in 5 second intervals
Day 2 (May 25):
Plank - 1:00 minute (arms extended)
Side Plank - 30 seconds per side (on elbows)
Plank on Ball - 30 seconds
Ball Jackknifes - 15 reps
Ball Roll Out - 20 reps
Plank Rotation - 1 minute in 5 second intervals
Day 3 (May 26):
Plank - 1:05 minute (arms extended)
Side Plank - 30 seconds per side (on elbows)
Plank on Ball - 30 seconds
Ball Jackknifes - 15 reps
Ball Roll Out - 20 reps
Plank Rotation - 1 minute in 5 second intervals
Day 4 (May 27):
REST DAY
Day 5 (May 28):
Plank - 1:15 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 40 seconds
Ball Jackknifes - 20 reps
Ball Roll Out - 25 reps
Plank Rotation - 1:15 minute in 5 seconds intervals
Day 6 (May 29):
Plank - 1:15 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 20 reps
Ball Roll Out - 25 reps
Plank Rotation - 1:15 minute in 5 second intervals
Day 7 (May 30):
REST DAY
Day 8 (May 31):
Plank - 1:15 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 20 reps
Ball Roll Out - 25 reps
Plank Rotation - 1:15 minute in 5 second intervals
Day 9 (June 1):
Plank - 1:15 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 20 reps
Ball Roll Out - 25 reps
Plank Rotation - 1:15 minute in 5 second intervals
Day 10 (June 2):
Plank - 1:15 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 20 reps
Ball Roll Out - 25 reps
Plank Rotation - 1:15 minute in 5 minute intervals
Day 11 (June 3):
REST DAY
Day 12 (June 4):
REST DAY
Day 13 (June 5):
Plank - 2:00 minutes (arms extended)
Side Plank - 45 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
Day 14 (June 6):
Plank - 1:30 minutes (arms extended)
Side Plank - 50 seconds per side (on elbows)
Plank on Ball - 1:00 minute
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
Day 15 (June 7):
Plank - 1:30 minutes (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 1:00 minute
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
Day 16 (June 8):
Plank - 1:30 minutes (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 1:00 minute
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
Day 17 (June 9):
Plank - 1:00 minute (arms extended)
Side Plank - skipped
Plank on Ball - 45 seconds
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - skipped
Totally wasn't feeling this workout!
Day 18 (June 10):
REST DAY
Day 19 (June 11):
REST DAY
Day 20 (June 12):
REST DAY
Day 21 (June 13):
REST DAY
*Rest days due to my rolled ankle*
Day 22 (June 14):
Plank - 1:00 minute (arms extended)
Side Plank - 40 seconds per side (on elbows)
Plank on Ball - 45 seconds
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
Day 23 (June 15):
Plank - 1:00 minute (arms extended)
Side Plank - 40 seconder per side (on elbows)
Plank on Ball - 50 seconds
Ball Jackknifes - 25 reps
Ball Roll Outs - 30 reps
Plank Rotation - 1:30 minute in 5 second intervals
