Adding more to the fitness routine 💪
It takes approximately 22 days to form a new habit. This may sound easy enough to create a new routine, but the initial few weeks can be quite difficult. This is especially true for physical exercise.
My favorite fitness YouTube channel is Athlean-X with Jeff Cavaliere. He has been providing useful information for many years, most of which I have been using at the gym consistently for well over a year now. I'm stronger than ever at present time and going to the gym is one of my favorite parts of each day.
One area that I have been neglecting quite a bit is ab exercises. I haven't managed to be consistent with this and now it has become the most difficult part of working out for me. Back when I taught aerial yoga classes around 2017, this was not the case since that job was so ab-intensive. Since then I've packed on quite a bit of muscle, but also some fat. I haven't been able to see my abs in years now. Luckily, I still feel strong and don't mind having the extra weight on my body, I was a bit underweight back then anyway.
One of Athlean-X's latest videos was an ab routine that is perfect for all levels. It claims you'll have a six-pack in 22 days, but obviously, that is not true for everyone. It depends on where you are starting as to how quickly you will have a six-pack, if ever. One thing that is certain for all though is that this is an excellent thing to commit to doing daily.
Here is the full video:
I have already done this for a few days in a row and I can say that it certainly is not easy, but I think pretty much anybody should be able to commit to doing it. Making a public blog post committing I feel is a great way to ensure that I don't give up before I get the routine established. I've got a few weeks before this becomes just another part of the day for me, but I have faith.
If you are curious about which exercises I will be doing, I have turned each one into a gif so that you can just scroll through this post every time you are doing it. I think that is a lot easier than watching the video every single time, especially since there is added commentary that you don't need every single time you do the exercises.
X-tinction means do it until you can’t do it anymore. Meaning do 10 reps or 45 seconds (depending on the exercise) and then take a 10 second pause. Start back up and keep doing it until you can no longer reach 10 reps or 45 seconds. At that point the exercise becomes X-tinct and you can move in to the next one.
There are a total of six exercises within this routine. Let's take a closer look at each one:
1. Lower Ab Spikes
10 reps to x-tinction
Be sure to hold for a second once you reach the top to give your lower abdomen that extra bit of challenge and engagement.
2. Seated Knee Tuck Drags
45 seconds to x-tinction
Take this motion slowly, there is no reason to rush from side to side.
3. Power Ups
10 reps to x-tinction
Exert maximum force to rise up and then come back down gracefully with control.
4. Seated High Twists
45 seconds to x-tinction
Keep your posture upright as to ensure your abs are actually engaged.
5. Backwards 7's
5 reps to each side to x-tinction
Don't forget to get that slight lift before switching to the other side.
6. Sunrise Sit-Ups
45 seconds to x-tinction
This is the easiest of the exercises, which makes sense why it is saved for last when you are much lower on energy.
Time to grind 🏋🏻
I know it is going to be a few months before I start to see any major development in my abs, but I know I will feel it more each day. I also need to probably lose a tiny bit of weight so that there isn't so much fat on my belly. Don't get me wrong, I feel like I'm in great shape, but there is always room for improvement.
I challenge you to get in the routine of doing this x-tinction ab exercise every single day!
My NFTs: @daltono/nfts
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