AkealSenpai

Pyramid Ab Challenge

Beginner Level: Complete 1 round Intermediate Level Complete 2 rounds Advanced Level: Complete 3 rounds

Exercise:

Ascend 10 Russian Twists 10 Russian Twists, 10 Butterfly  10 Russian Twists, 10 Butterfly, 10 Side Crunch 10 Russian Twists, 10 Butterfly, 10 Side Crunch, 10 Toe Touches

Descend 10 Russian Twists, 10 Butterfly, 10 Side Crunch, 10 Toe Touches 10 Russian Twists, 10 Butterfly, 10 Side Crunch 10 Russian Twists, 10 Butterfly  10 Russian Twists

1. Russian Twist

Sit on the ground with your hips and knees bent 90 degrees. Clasp your hands together in front of you with elbows bent. Keep your back straight. Your torso should be at about 45 degrees to the ground. Keep your feet together and lift them off the ground about 4-6 inches. Inhale, tighten your abs, and explosively twist your torso as far as you can from side to side. To make this move more challenging, grab a medicine ball, dumbbell, or weight plate. Do 15 reps on each side. You are working your abs, core, and obliques.

2. Butterfly

Lie on your back and hold your head lightly with both hands. Extend your legs fully with your heels a few inches off the ground. Inhale, tense up your abs, and bring your elbows to the outside of your knees. Pause briefly, exhale, and return to starting position, making sure your legs are fully extended and off the ground. Your head and heels should not touch the ground. Repeat. You are working your abs, core, and hip flexors.

3. Side Crunch

Lie on your side with legs stacked on top of each other and gently hold your head with one hand. Keep your other arm extended at your side with your palm facing down. Inhale, tighten your abs, and crunch your knees up to your chest. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. To make this exercise more challenging, do not let your feet touch the ground. You are working your abs, core, hip flexors, and obliques.

4. Toe Touch

Lie on your back and raise your legs straight up with toes pointing back. Lock your knees if you can for maximum effect. Straighten out your arms and crunch up in small pulses, reaching for your toes. Keep your abs tight and breathe evenly throughout. You are working your abs, core, and hip flexors.