90 Day Challenge workout: AB-tastic

Yes, yes, I know it's a goofy title but your abs will not be laughing. Although, laughter is a great abdominal exercise!

First a note on proper breathing. Most of us stop breathing with our diaphragm shortly after we stop crawling. Abdominal breathing is very important for core stability when your working out especially when your laying on the ground. It forces you to press your back to the floor. As well as giving you a solid platform from which you can create more power. The ability to pull your pelvic floor and diaphragm together creates a very strong base. Does your lower back hurt when your doing exercises? It may be that you have poor core stabilization causing most of the pressure and exertion to be pushed to the lower curve in your back. Try thinking about breathing from the diaphragm. Check out InMotion they have some great exercises for changing your motor patterns to improve stability, relieve pain, increase power output, and improving developmental movement patterns that will increase your strength.

Plank :20 x3
1x20 Fish out of water
1x20 High Plank Bird Dogs or Bird Dogs
 

1x20 Flutter Kicks
1x20 Mountain Jumps

Rest 1min

1x50 Crunches
1x40 Bicycles
1x30 Punch Crunch
1x20 Leg up rev crunch(harder) or reverse crunch (easier)

1x10 Accordions

Lastly, if you wanna make this way harder and develop those "pretty abs," do these abdominal exercises slowly generally use a 2-second count as rule of thumb. This is a killer workout if the reps are done slow. You may need to break up the workout to morning ab and afternoon ab routines.