Strengthen your core with this 28-day ab challenge
By Takia McClendon
Ready to strengthen your core and/or tone your abs? Philly-based trainer, Charles Scogna, wants to help you reach your goal. Back in February, Charles launched the Ab Charge Challenge to help fitness enthusiasts learn new moves each day to work on strengthening their abdominals.
A few women in our community have already completed the challenge and we thought it would be great to spread the word so more women can learn new workouts to add to their routines.
How it works: The challenge starts with a low plank and participants are expected to hold the move for 60 seconds. Each day, a new move is introduced and you build your workout (like a pyramid) so on the last day of the challenge, your workout will include ALL 28 moves. Sounds challenging? Of course it does and we're always up for a good challenge...
If the pyramid is too much for your current regimen/training workload, just add the daily move to your training schedule - maybe before or after your workout. Let's not go crazy.
If you do decide to pyramid (building on each workout) try splitting the workouts up throughout the day so that your core doesn't hate you.
We asked Charles for three reasons members of our community should focus on strengthening their core, here's what he had to say:
1. Economy and Coordination - "Throughout any run, you want to manage your pace and energy. A strong core keeps your spine stable and your arms and legs under control."
2. Power - "A strong core will allow you to run like the dickens without losing energy or "missing that extra gear" because it stays on stronger and longer - if not, your body will slow your movement. This is bad for power output!"
3. Impact - "Every time your foot hits the ground your body (and your core) is absorbing the force of the ground and of your body - a strong core will not only help anticipate this interaction but dissipate the shock your body takes and keep your position."
Convinced yet? Great. We've linked the Ab Charge Challenge Playlist below with ALL 28 days of workouts so that you can follow along. Whether you start today or on the first of the month, use the hashtag #abcharge and #cityfitgirls to share your progress with our community.
Check out the first two videos, Intro & Low Plank and Deadbug, below. Remember, this challenge was originally created in February so don't ignore the dates and focus specifically on each daily move.
Get the rest of the workouts here: #AbCharge Challenge 28 Day Playlist.
Want more workouts from Charles? Follow him on Instagram @charge_philly and check out Charge Performance & Wellness. Charles is an NASM Certified Personal Trainer, Advanced Olympic Lifting Coach and USA Track ad Field Running Coach.
Takia McClendon is the co-founder of City Fit Girls. She's a shoe expert and manager at a running store in Philadelphia and a Certified Level 1 USATF Coach. Follow her online at @takiamcclendon.
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