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Halle Berry Hottie Abs Challenge!

OUR WHY!

WHY FREE CHALLENGES IN
FIT, FYNE & FABULOUS?


African Americans make up 13% of the US population yet 60% of the Covid deaths are African American. Many things are said to contribute to this, but the one that stands out the most is our pre-existing health conditions, like high blood pressure, diabetes, and vitamin deficiencies.

It is NOW, and has always been, our mission to END THE TREND of obesity in our communities specifically thru the sharing the healthy meal options, workout challenges and pure sister love and motivation.

African Americans make up 13% of the US population yet 60% of the Covid deaths are African American.CLICK TO TWEET

Congratulations on joining an amazing tribe of God fearing divas committed to living a Fit, Fyne & Fabulous Lifestyle.  Now that you are a part of our “Divahood” you can expect to receive free recipes, make up tips, and workout challenges weekly, FOR FREE!

THE CHALLENGE CALL
Now let’s see what you’re working with this week sis!   Here’s how the challenge works!

1. Measure your ab inches record the number (NOW TODAY! no delaying,  no measuring tape? use a piece of string)
CAUTION: As always consult your doctor before you begin any workout routine. Don’t do this if you’re injured sis!

3. Post a pic each day, share how your abs feel in our group (click here) and on your personal page (IG and Twitter included). Both places if you want to be entered in a chance to win a diva shirt.

4. Tag me (Nicole Dyer-Twyman or @Fitfynefab, and use #HalleBerryHottie #FABabs  #thefitfynefablife

5. Next Sunday, measure your arms & abs again (your string should be shorter)

6. Share your experience by posting your results

7. Divas who post in the group and on their personal pages all 7 days are entered in a chance to win a free DIVA tank to show off that new hottie body!

💪🏾💪🏾 So, are you in? 💪🏾💪🏾

👇🏾👇🏾👇🏾SIGN UP, ALREADY SIGNED UP SHARE THIS LINK WITH A FRIEND! #BETTERtogether👇🏾👇🏾👇🏾

https://pa320.infusionsoft.app/app/form/free-recipes

If you’re already signed up recently for free recipes, or a previous workout challenge, no need to sign up again.

Okay so, this week we are focused on abs sis!

The Workout 

As adapted from Self Magazine
What you’ll need: You can use a hand towel in the circuit below. You can also use a small exercise ball, or if you don’t have anything on hand, you can do this without anything in your hands.

Moves:
  1. V-up
  2. Figure 8 Crunch
  3. Hollow Hold to Knee Tuck
  4. Butterfly Sit-up
  5. Mountain Climber
  6. Half Burpee Hop
Directions:
  • Do each exercise for 20 seconds.
  • Minimize rest in between each move.
  • Repeat the entire circuit two to three times (or whatever your goal is for this week)

Try your best not to release the contraction in your abs, and move quickly from one exercise to the next to increase the time your abs are under tension. (Of course, if you need a break, take one. A burning sensation in the muscles you’re working is a good thing, but if you feel strain or pain in your lower back, stop and take the time to refocus your form.)

As you get more comfortable with the exercises and start to feel stronger, slowly increase the time to 30 seconds for each move.

And a few quick notes on form: Make sure your lower back is anchored down on the floor whenever you’re lying on your back. When possible, squeeze your butt cheeks to keep them engaged—this is a good trick to keep your lower back on the ground, and will help you avoid straining it.

Here’s how to do each move:

  • This exercise gets you firing up all of your abs muscles. Stokes says you will naturally feel this move a bit in your...

    V-up

    This exercise gets you firing up all of your abs muscles. You will naturally feel this move a bit in your hip flexors, so it’s important to really focus on using your abdominals to lift and lower your legs instead. If you can’t lift all the way to a V position, you can modify this move by bending your knees in toward your chest instead.

    • Lie faceup with your legs extended and arms extended overhead on the floor, keeping them close to your ears. Hold a towel bunched up in your hands. Squeeze your abs and butt to press your lower back into the ground. This is the starting position.
    • Point your toes, squeeze your thighs together, squeeze your glutes, and simultaneously lift your legs and upper back off the ground, reaching your hands forward to meet your feet so that your body forms a V.
    • Keep your core engaged as you slowly lower to return to the starting position.
    • Continue this movement for 20 seconds.
    • Once you feel comfortable with this move, you can make it harder by passing the towel back and forth from your hands to your legs with each rep.
     
     

  • The key here is keeping your shoulder blades off the floor and not resting your legs in between each rep. That will...

    Figure 8 Crunch

    The key here is keeping your shoulder blades off the floor and not resting your legs in between each rep. That will ensure you’re keeping your abs contracted the entire time.

    • Place a hand towel on the floor next to you. Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Use your abs to curl your shoulders off the floor and extend your left leg. Grab onto the towel and hold it underneath your right leg with both hands, one arm on each side of your leg. This is the starting position.
    • Lower your torso an inch as you bring the towel up above you, holding onto it with just your right hand, and extend your right leg and bring your left knee into your chest. Crunch up an inch and as you do, pass the towel underneath your left leg and grab onto it with your left hand.
    • Continue this motion, alternating sides, for 20 seconds.
     
     
     

  • To do a hollow hold you have to keep every inch of your core contracted. The knee tuck movement engages more of the...

    Hollow Hold to Knee Tuck

    To do a hollow hold, you have to keep every inch of your core contracted. The knee tuck movement engages more of the lower portion of the abs. Only lower down until your shoulder blades touch the floor, try to keep your feet off the floor, and really focus on moving from your lower abs and not your hip flexors.

    • Lie faceup with your legs extended. Hold a hand towel in front of your body with both hands, pulling it from each end so there is tension. Contract your abs and glutes to press your lower back into the ground.
    • Lift your shoulders off the ground and keep your head in a neutral position so that you’re not straining your neck. Squeeze your thighs together, squeeze your glutes, and lift your legs off the ground. This is the starting position, a hollow hold.
    • From here, roll up and bring your knees into your chest so that they meet as you sit up onto your tailbone. Simultaneously, loop the towel over and under your knees, down toward your butt.
    • Then, leaving the towel where it is, lower your torso and legs back down. Make sure to keep both your legs and shoulder blades off the floor to maintain the contraction in your abs.
    • Roll back up and bring your knees back toward your chest as you sit up. This time, bring the towel back up and over the front of your feet and knees. Roll back down to the starting position.
    • Continue this movement for 20 second

  • After a few moves that put some pressure on the hip flexors this is a great chance to get a good stretch and open up the...

     

    Butterfly Sit-up

    After a few moves that put some pressure on the hip flexors, this is a great chance to get a good stretch and open up the hips. She adds that it’s important to stop and roll back up as soon as your shoulder blades touch the floor so that you don’t lose the contraction in your abs.

    • Lie faceup with the soles of your feet together, knees bent out to the sides. Hold a hand towel overhead with both hands, pulling it from each end so there is tension. This is the starting position.
    • Using your abs, roll your body up until you are sitting upright. Simultaneously, bring your arms forward to reach the front of your toes, while maintaining tension in the towel.
    • Slowly lower back down to the starting position.
    • Continue this movement for 20 seconds.

     

  • Time under tension work is hard Stokes says so flipping over to do a more dynamic abs exercise can almost feel like a...

    Mountain Climber

    “Time under tension work is hard,”  so flipping over to do a more dynamic abs exercise (even if it is a mountain climber) can almost feel like a break.  Although many people think of it as primarily cardio, driving your knee into your chest each time really engages your abs. “The second you flip over to repeat the circuit, you’re going to feel it in your abs, especially because of what you did before it.”

    • Start in high plank, with your palms flat on the floor, hands shoulder-width apart (or wider if that’s how you usually do push-ups), shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
    • Engage your core and draw your right knee to your chest.
    • Return to the starting position and immediately draw your left knee to your chest.
    • Return your left leg to the starting position. That’s 1 rep.
    • Continue to alternate, moving quickly, for 20 seconds.
    • Make sure to keep your core engaged and back flat throughout. If you have to slow down to maintain form, that’s fine.
     

  • This move is also a cardio abs exercise. Stokes says you should think about controlling the movement from your abs and...

    Half Burpee Hop

    This move is also a cardio abs exercise. You should think about controlling the movement from your abs, and land lightly on your toes each time. “Pretend you’re landing on glass,”This move will give you a tiny bit of reprieve [from the time under tension work] before you flip over to do the whole circuit again.”

    • Start in high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
    • Engage your abs and glutes and jump your toes in toward your hands, bending your knees and slightly rounding your back just enough so that you get enough height to land on your toes. Your knees should end up very close to your triceps.
    • Then, hop your feet back out to plank position.
    • Continue this movement for 20 seconds

That’s it, all 6! Now, before you go, please leave a comment below letting me know how many sets you plan to do each day and how many days you will be doing it.

Okay I will start,
I will complete all 6 workouts every day this week, and post in the group to show proof! Sunday will be my rest day!
Now, what about you?

I want to hear from you boo! Oh and if you missed this week’s free recipe, here they are just for you! I was two create recipes you should definitely try ASAP!!

Remember, you’ll need to eat healthy, hydrate and sleep well to see the results you desire diva!

ALMOND JOY PANCAKES (click here) 

SASSY DIVA DETOX WATER (click here)

-Live Fabulously,
Nicole “Coach Twy” Twyman
#FABabs #HollyBerryHottie

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