#GoalsCheck, abs & wall bridges!

It’s Monday, so it’s time to check on those abs, introduce a new exercise and check on our goals!

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My ab routine looks like this: in no particular order and as many reps as you want! I try to get it 3 reps.

  • Bicycle (count to 50)
  • Reverse Crunch (count to 20)
  • Leg raises and on the last one I try to hold my legs just slightly off the floor, it’s so hard! (count to 20)
  • Bridge (1 minute)
  • Crunch (count to 20)
  • Plank (30 seconds to 1 minute)

I’ve been doing a bridge in my normal ab routine but I came across this version and decided to give it a try!

wall-bridge-600x450

(source)

Wall Bridge

Lie on your back with your butt against the wall and arms at your sides. Bend your knees and plant your feet 3 to 4 feet up the wall. Raise your lower and middle back off floor, keeping your shoulder blades on the ground. Hold for a deep inhale, then exhale and slowly return to the starting position.

MAKE IT HARDER


Cross your right ankle over your left knee so that only your left foot is on wall.

MAKE IT EASIER


Don’t use the wall. Keep your feet flat on floor as you lift into a bridge.

Read more: http://www.prevention.com/fitness/strength-training/love-your-lower-body#ixzz2WQVr5DPD

#GoalsCheck

  • Water: doing pretty good. It’s easy to get the water done when it’s so hot!
  • Weights: I can bench press 50 pounds now!! But John says I need to up that since my arms aren’t sore….
  • Swim: I didn’t make it this morning. Going to try for Wednesday.
  • Food: decent, not too bad most days.
  • Marathon training: won’t really start until late July or August. I’m keeping my mileage low on the weekends for now to rest my legs and adjust to this heat and humidity.
  • Home organization: some days good, but I haven’t set aside any time lately to concentrate on purging stuff!
  • Races: I’m running a 15k and our Moms Run this Town virtual 10k in July. None for August or September at this point.

Have you made any goals? Are you accomplishing them?

Link up your goals posts here!

Have a great week!

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Let us run with endurance the race God has set before us. Hebrews 12:1

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15 comments to #GoalsCheck, abs & wall bridges!

  1. I pinned that wall bridge a while ago and yet haven’t bothered to do it. I think I might start incorporating that. So many good circuits I’m finding online today to spice up my workouts. I don’t do nearly enough for abs, certainly need to! My June goal to check out 5 different yoga studios with different styles and see what I like. Unfortunately as much as I hoped for that, it’s not going to happen, too expensive, but I am trying a few streaming online programs that offer variety, so I’m considering it a success :)

  2. Do you just hold your bridge for a minute or go up and down? The workout sounds tough! I am wimpy about doing abs but I need to get better. Core work is so important!

    • howmyworldruns says:

      Jan, I try to hold it for a minute but I worked my way up to that. Start with 20-30 seconds each round and then the next week try to bump it up. I can feel it in my legs, abs and glutes! :-)

  3. cake918 says:

    I’ve never tried the wall bridge but have to give it a go! I need to write down my goals for now on, mid-month, I’ve completely gotten off track, maybe this will help!

  4. That is an interesting position I will have to give it a try!!

  5. You do that 3 times in a row? That is some hardcore Abs action

  6. Some great ab/core action! Nice work on reaching for those goals!

  7. Great work with the goals-check! I love that you not only do the goals check, but share it with people! Keep up the great work! Also; awesome work keeping the strength training in your regimen – too many runners skimp on strength, and it ends up leaving them vulnerable to injury.

    • howmyworldruns says:

      If I don’t put it out there for everyone to see, I’m less likely to do it!

      • I completely agree! There is something about the social aspect of working out that makes it easier… And that’s true for us bloggers as well – posting about it is almost like working out socially. And it makes it easier for us!

  8. paulkmack says:

    You are kicking ass! Just brush up on the food “not too bad most days” come on Sarah, you can do better :)

  9. Jenn L says:

    I’m certainly working on my goals! You’re doing great with yours. I love that you have fit activities planned so that you stay on track between now and then. :) Smart thinking! I almost wish that I ran or cycled or something, so I could do the same. It’s just too hard on my knees. If only there were quarterly Walk Away the Pounds or Turbo Jam events. LOL

  10. Definitely going to try your ab routine. Don’t have goals, but now I’m thinking about it! Thanks!

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