Abs

Welcome to the official page of the Whittle My Middle 30-Day Challenge 1 & 2!

At the bottom of this page, you will see the first Whittle My Middle Challenge that was run in November and December of 2009.

Starting January 1st, 2010, I will be hosting a second Whittle My Middle challenge!  This time my husband Eric will be participating right along with me! I encourage you to get someone in your life to participate with you too…it makes you more accountable to stick with it. Weeks 3 and 4 are very tough and motivation often wanes!

Whittle My Middle II

When? The Challenge takes place from Jan 1st 2010 until Jan 31st 2010.

Who? Anyone can join!

How? The objective is to increase the length of each exercise as your core strength improves. This challenge will not be very effective if you do the same length or reps for the entire month. In WMM 1, I was able to increase my planks from 30 secs. to 90 secs. in 1 month. You need to keep challenging yourself. As you improve, the length of your workout sessions will get longer too! You are the best judge of how much you should be doing.

What? Here is what I will be doing:

1) PICTURES: Before and after pictures on Jan 1st and Jan 31st

2) MEASUREMENTS: Before and after measurements of my ‘smallest’ waist (above belly button for me), widest waist (3″-4″ lower approx.), and hips (over fullest part of butt)- same dates as above.

3) CORE WORK: 5 days a week, doing the following exercises:

Front Plank with fully extended arms

[source]

Side plank with bent arm

[source]

Torso Twists (see here for instructions) 15-25 reps, alternating right and left sides

Note. Instead of a medicine ball you can use hand weights or a large soup can/other heavy object.

Plank-Ups

Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, coming into a raised push-up position. Reverse motion to return to plank. Repeat, alternating lead arms. Do 10-20 reps, switching legs at halfway point.

Note: If this exercise is too difficult for you, try keeping you leg on the ground and just focus on raising and lowering your arms.

[Source]

Boat Pose

Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones (A). With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs (B). Breathe comfortably throughout the move. Hold for 30 to 60 seconds.

Note: Instead of just staying still the whole time, I prefer to bring my knees in to my chest and extending them back into boat pose (one rep, hold for 1-2 secs), all while keeping my feet off the ground. I find this challenges the abs more as you have to stay balanced while moving.

[Source]

Side Plank Rotation/twists with arm reaching under body (See photo below) Do 8-15 twists on each side. I prefer to use a bent arm for this one as it is easier on my wrists.

[Source]

Bicycle Crunches 2 sets of 30. Increase reps as you get stronger.

[Source]

GOODLUCK!

I will be updating each workout on this page, so stay tuned!

Jan 1st, 2010:

• Front plank: 90 secs.
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 10 reps
• Boat pose: 2 sets 10 reps
• Bicycle: 50 reps
• Side plank w/ twists:  10 reps each side

Jan 2nd, 2010:

• Front plank: 90 secs.
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 10 reps
• Bicycle: 50 reps
• Boat pose: 20 reps
• Side plank w/ twists:  12 reps each side

Jan 3rd, 2010:

• Front plank: 90 secs.
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 12 reps
• Boat pose: 20 reps
• Bicycle: 65 reps
• Side plank w/ twists:  12 reps each side

Jan 4th, 2010:

• Front plank: 90 secs.
• Side plank:  45-50 secs each side (Eric kept poking me and I died laughing, falling over!)
• Torso twists: 20 reps
• Plank ups: 12 reps (A piece of me dies everytime I do a plank up, fyi)
• Boat pose: 20 reps
• Bicycle: 75 reps
• Side plank w/ twists:  13 reps each side + high fives with Eric, 80’s styles

Jan 5th, 2010:

• Front plank: 3 sets of 30 secs.??
• Side plank:  40 secs each side
• Torso twists: 23 reps
• Plank ups: 12 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  12 reps each side

Jan 6th, 2010:

• Rest day….yawhoooo!!!!!!!!

Jan 7th, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 12 reps
• Boat pose: 20 reps
• Bicycle: 75 reps
• Side plank w/ twists:  13 reps each side

Jan 8th, 2010:

• Front plank: 2 min 5 secs
• Side plank:  60 secs each side
• Torso twists: 22 reps
• Plank ups: 12 reps
• Boat pose: 25 reps
• Bicycle: 100 reps
• Side plank w/ twists:  13 reps each side

Jan 9th, 2010: Rest day…weeeeeeeee

Jan 10th, 2010:

• Front plank: 1 min 15 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 10 reps
• Boat pose: 25 reps
• Bicycle: 75 reps
• Side plank w/ twists:  14 reps each side

Jan 11th, 2010:

• Front plank: 1 min 30 secs
• Side plank:  60 secs each side
• Torso twists: 25 reps
• Plank ups: 13 reps
• Boat pose: 25 reps
• Bicycle: 100 reps
• Side plank w/ twists:  14 reps each side

Jan 12th, 2010: Rest day!

Jan 13th, 2010:

• Front plank: 1 min 55 secs
• Side plank:  60 secs each side
• Torso twists: 25 reps
• Plank ups: 13 reps
• Boat pose: 25 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

Jan 14th, 2010: Rest day! Yay :)

Jan 15th, 2010:

• Front plank: 45 secs
• Side plank:  30 secs each side
• Torso twists: 22 reps
• Plank ups: 11.5 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

Jan 16th, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 13 reps
• Boat pose: 22 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

Jan 17th, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 13 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

Jan 18th, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 13 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

Jan 19th, 2010: rest day!!! yehaw

Jan 20th, 2010: Rest day…oops!

Jan 21st, 2010:

AM:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 25 reps
• Plank ups: 13 reps
• Boat pose: 25 reps
• Bicycle: 100 reps
• Side plank w/ twists:  15 reps each side

PM:

• Front plank: 60 secs
• Side plank:  30 secs each side
• Torso twists: 20 reps
• Plank ups: 10 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  10 reps each side

Jan 22nd, 2010: Rest day

Jan 23, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 25 reps
• Plank ups: 10 reps
• Boat pose: 20 reps
• Bicycle: 100 reps
• Side plank w/ twists:  10 reps each side

Jan 24, 2010: Rest day

Jan 25, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 25 reps
• Plank ups: 10 reps
• Boat pose: 25 reps
• Bicycle: 100 reps
• Side plank w/ twists:  10 reps each side

Jan 26, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 20 reps
• Plank ups: 10 reps
• Boat pose: 25 reps
• Bicycle: Skipped
• Side plank w/ twists:  Skipped

Jan 27, 2010: Rest day

Jan 28, 2010:

• Front plank: 90 secs
• Side plank:  60 secs each side
• Torso twists: 22 reps
• Plank ups: 10 reps
• Boat pose: 25 reps
• Bicycle: 50 reps
• Side plank w/ twists:  10

Jan 29, 2010: Rest Day

Jan 30, 2010:

Jan 31, 2010:

~~~~~~

WMM2 SUMMARY:

Congrats for everyone who did the challenge with us!! :) It was tough!

Because I also did Whittle My Middle 1 in November and the first part of December 2009, I really found that my motivation was low for WMM2. Looking back, I would probably not do two intense ab challenges so close together because I really started to get sick of doing it! :) You can see that I skipped many more days toward the end. Luckily, I had Eric as my partner in crime so we helped motivate each other, although some days I think we de-motivated each other and opted for the couch. At any rate, I was happy with the amount that we did. We completed 22 sessions in the month of January which is a lot given how intense each session is!

My core continued to feel stronger with each passing week. Since I started doing core work in November of 2009, my entire core area feels so strong. I feel like I have a lot of muscle ’support’ to hold up my body properly if that makes any sense.

In this past month, I didn’t notice as many physical changes as in the first challenge, but I still felt that it was beneficial regardless.

For this WMM2, I lost 1/2 an inch around the largest part of my waist. A modest change, but I am still very proud of my efforts!!! Eric also experienced some amazing changes- lots of definition and his jeans got really loose on him too.

Whittle My Middle 1

My goal is to strengthen and tone my middle just in time for the holiday season. I want my core to be as strong as it was after the boot camp series in the summer!

When? The Challenge takes place from Nov 11th until Dec 10th 2009, but you can start anytime! After Dec. 10th, I am going to start a maintenance program doing these moves 2-3 times per week.

Who? Anyone can join!

What? Here is what I will be doing:

1) MEASUREMENTS: Before, half way, and after measurements of my ‘smallest’ waist (above belly button for me), widest waist (3″-4″ lower approx.), and hips (over fullest part of butt)- same dates as above.

2) CORE WORK: 6-10 minute core workout, 5 days a week, doing the following exercises:

• Plank
• Side plank
• Plank with elbows on stability ball
• Stability Ball Jackknifes
• Stability ball roll out
• Plank Rotations

All of the core exercises that I will be doing are found in this video by Turbulance Training:

I will be doing all of the exercises featured in the video.6-10 minutes a day total, 5 days a week for 1 month. Challenge ends December 9th. Because I will likely find these exercises quite challenging at first, I will probably start off with 6 minutes for the first week or two and work my way up to 10 minutes.You can participate any way that you want! The point of the challenge is to strengthen our core muscles. Core muscles are an important factor in so many of our daily activities- running, lifting, bending, and even our posture!

I also want to note that I will be fully extending my arm when doing the planks because I find it is more challenging (instead of the bent arm in the video). Do whatever you feel comfortable with though!

Stay tuned to this page for updates on my progress!!!

Join me…if you dare! ;)

~~~~~

Day 1 (Nov 11):

• Plank: 1:05 seconds (arms fully extended)
• Side plank: 30 secs. on each side (arm fully extended)
• Plank with elbows on stability ball: 1 minute
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out:  20 reps
• Plank Rotations: 45 seconds

Day 2 (Nov 12):

• Plank: 1:03 seconds (arms fully extended)
• Side plank: 25 secs. on each side (arm fully extended)
• Plank with elbows on stability ball: 50 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out:  15 reps
• Plank Rotations: 30 seconds(arms bent as I was tired)

Day 3 (Nov 13):

• Plank: 1:20 seconds (arms fully extended)
• Side plank: 30-35 secs. on each side (arm fully extended)
• Plank with elbows on stability ball: 44 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out:  20 reps
• Plank Rotations: 45 seconds (arms fully extended)

REPEAT workout (did it again at night)

Day 4 (Nov 14): REST DAY

Day 5 (Nov 15):

• Plank: 1:05 seconds (arms fully extended)
• Side plank: 48 (r)-55 (l) secs. on each side (arm fully extended)
• Plank with elbows on stability ball: 50 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out:  20 reps
• Plank Rotations: 50 seconds (arms fully extended)

Day 6 (Nov 16):

• Plank: 1:02 seconds (arms fully extended)
• Side plank:  42 (r) and 30 (I fell over!) + 50 secs. (l) (arm fully extended)
• Plank with elbows on stability ball: 60 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out:  20 reps
• Plank Rotations: skipped

Day 7 (Nov 17): REST day

Day 8 (Nov 18):

• Plank: 49 secs (arms fully extended)
• Side plank:  55 sec (left) 32 sec (right) (arm fully extended)
• Plank with elbows on stability ball: 60 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 20 reps
• Plank Rotations: 1:10 secs.

Day 9 (Nov 19):

• Plank: 60 secs (arms fully extended)
• Side plank:  35 sec (left) 35 sec (right) (arm fully extended)+ 60 secs on each side with arm bent (work obliques much better I find!)
• Plank with elbows on stability ball: 1:05 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 15 reps
• Plank Rotations: Skipped

Day 10 (Nov 20):

• Plank: 60 secs (arms fully extended)
• Side plank:  35 sec (left) 35 sec (right) (arm fully extended)+ 30 secs on each side with arm bent
• Plank with elbows on stability ball: 1:05 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: skipped
• Plank Rotations: 45 seconds

Day 11 (Nov 21):

• Plank: 60 secs (arms bent)
• Side plank:  60 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:05 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 20 reps
• Plank Rotations: 60 seconds

Day 12 (Nov 22):  Rest day!

Day 13 (Nov 23):

• Plank: 1:15 secs (arms bent)
• Side plank:  1:15 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:05 secs.
• Stability Ball Jackknifes: 20 reps
• Stability ball roll out: 15 reps
• Plank Rotations: 2 minutes

Day 14 (Nov 24):

• Plank: 1:15 secs (arms extended)
• Side plank:  1:15 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:05 secs.
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 15 reps
• Plank Rotations: Skipped

Day 15 (Nov 25):

• Plank: 1:15 secs (arms extended)
• Side plank:  1:15 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:15 secs.
• Stability Ball Jackknifes: Skipped
• Stability ball roll out: 15 reps
• Plank Rotations: 2 mins.

Day 16 (Nov 26):

• Plank: 1:15 secs (arms extended)
• Side plank:  1:15 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1 min
• Stability Ball Jackknifes: 10 reps
• Stability ball roll out: 15 reps
• Plank Rotations: 1 min 45 secs

Day 17 (Nov 27):

• Plank:58 secs (arms extended)
• Side plank:  1:15 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:15 min
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 15 reps
• Plank Rotations: 1 min 45 secs

Day 18 (Nov 28):

• Plank: 1:15 secs (arms extended)
• Side plank:  1:20 secs. on both sides (arm bent)
• Plank with elbows on stability ball: 1:15 secs
• Stability Ball Jackknifes: 10 reps
• Stability ball roll out: 20 reps
• Plank Rotations: 2 mins

Day 19 (Nov 29):

• Plank: 60 secs (arms extended)
• Plank: 30 secs (arms bent)
• Side plank:  1:20 secs. on both sides (arm bent)
• Reverse crunches (raising legs upward): 20 reps

Day 20 (Nov 30):

• Plank: 60 secs (arms extended)
• Side Plank: 1:15  (arms bent)
• Plank with elbows on stability ball: 60 secs
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 20 reps
• Plank Rotations: 1:20 secs

Day 21 (Dec 1): Rest day

Day 22 (Dec 2):

• Plank: 1:30 secs (arms extended)
• Side Plank: 1:30  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 15 reps
• Plank Rotations: 1:30 secs

Day 23 (Dec 3):

• Plank: 1:15 secs (arms extended)
• Side Plank: 1:15  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Stability Ball Jackknifes: 10 reps
• Stability ball roll out: 15 reps
• Reverse crunches: 20 reps

Day 24 (Dec 4): Rest day!

Day 25 (Dec 5):

• Plank: 1:30 secs (arms extended)
• Side Plank: 1:30  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Stability Ball Jackknifes: 15 reps
• Stability ball roll out: 10 reps
• Plank Rotations: 1:30 secs

Day 26 (Dec 6):

• Plank: 1:10 secs (arms extended)
• Side Plank: 1:30  (arms bent)
• Plank with elbows on stability ball: 1:10 secs
• Stability Ball Jackknifes: 10 reps
• Stability ball crunches: 20 reps
• Plank Rotations: 1:30 secs

Day 27 (Dec 7): Rest day

Day 28 (Dec 8):

• Plank: 1:30 secs (arms extended)
• Side Plank: 1:30  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Reverse crunches: 20 reps

Day 29 (Dec 9):

• Plank: 60 secs (arms extended)
• Side Plank: 60 secs  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Reverse crunches: 20 reps
• Crunches off stability ball: 25 reps

Day 30 (Dec 10):

• Plank: 60 secs (arms extended)
• Side Plank: 60 secs  (arms bent)
• Plank with elbows on stability ball: 1:30 secs
• Reverse crunches: 20 reps
• Crunches off stability ball: 50 reps

Let’s talk Results:

I am really happy with the results that I have seen in just 30 days. My core is SO much stronger now, it is incredible. I can feel my abs under the skin. I feel my core supporting my body when I am doing everyday activities like baking and workouts, and my back pain has decreased dramatically.

I was also able to take my planks from 30 seconds to 90 seconds in just 30 days. I was more proud of this than anything. It was really fun seeing my body get stronger. for me, it’s not about the Before and Afters, it is about how I feel…and I’m feeling really strong!

I lost 2.5 inches from my middle in 30 days…not too shabby.

Where will I go from here?

I plan on doing the exercises 2 times per week as maintenance. I don’t want to lose all of the progress I have made!

Thanks to everyone for doing this fun challenge with me! If you are thinking of doing it, you really will not regret it. :)

DISCLAIMER:
Please note that I am not a physician or a fitness trainer. Please consult your doctor before beginning any exercise program.