30 Day Abs Challenge

July 20, 2010  |   Entrepreneurship,Fitness   |   4 Comments

This is my very first post in the fitness section and I hope this definitely isn’t the last. For those of you guys wondering why in the world I have a fitness section on a SEO website, my ultimate goal is to help you grow your business and I’ve noticed that the better shape I’m in, the more productive and successful things tend to get.

So there you have it. Besides, if it doesn’t interest you then maybe it will interest somebody else. After all, that is the founding principle of entrepreneurship right?

So I was chatting with my good friend and unofficial personal trainer, David yesterday. I told him that I wanted to build up my core strength and he gave me a very quick 20-25 minute workout that you can do everyday. It’s designed for folks who either run a company or work for a company…bottom line it’s for busy people who claim to not have any time to workout.

I’m no personal trainer, but after years of martial arts and a 6 year military service, I know that your core strength is what allows your workouts to be more effective.

So without further rambling, here are a few pictures along with descriptions of the workout I will be doing every day for the next 30 days.  (Pictures to come soon)

Step 1 – Candle stick kicks (15 repetitions as a warm up)

Lie on your back and with your feet together, use your abdominals to bring your legs to a final position where your legs are perpendicular with the floor and you are resting on your head and shoulders (throw your arms back for additional support).  Starting from your upper back, slowly roll your body back down until your butt hits the ground.  Use the momentum to bring your upper body up to end one repetition by touching your toes.

Step 2 – Hollow rocks (exercise for 20 seconds, rest for 10 seconds; 4 minutes)

Lie on your back and with your arms extended past your head, curl your back so that you make the shape of the bottom of a rocking chair with your body from fingers to your toes.  Simply rock back and forth like a rocking chair.  Do your best to keep your rocking chair shape as you exercise.

Step 3 – Reverse hollow rocks (20 reps)

Lie on your stomach and with your feet together and hands out in front of you, rock back and forth.  This is essentially the opposite of the hollow rocks.

Step 4 – V-ups & floor crunch (10 v-ups and 10 crunches followed by 9 reps until you get to zero)

Lie on your back and with quickly bring your legs and arms directly above your torso.  Be sure to lift your shoulders off the ground and keep your legs together.  This is a very explosive exercise so be quick going up, but control your movement slowly as you go down.  After you finish your set, immediately bring your legs so that they are bent at a 90 degree angle and they are 45 degrees with the floor.  Place your hands gently on the back of your head and perform a crunch while keeping your lower back on the floor.  Hold this for 1-3 seconds and release.

Step 5 – Superman stretches (15 reps)

Lie on your stomach with your arms stretched out in front of your body.  Imagine being Superman flying through the air.  In one motion, bend at your lower back and raise your legs and arms as high as you can and release.

Step 6 – Drink lots and lots of water

As with any workout, be sure to drink plenty of water in order to flush out the toxins your body has accrued and to promote good blood circulation.

Well, I’ve officially finished my first week and I must say that the exercises are getting quite easier.  Don’t get me wrong, they’re still hard but I can definitely feel a big improvement from last week.

About the author

Maximus Kang is the Director of SEO Strategy & Founder of Ranking Channel, a Seattle-based SEO consulting agency. With enterprise level experience at Expedia and agency experience at Optify, his SEO knowledge covers a wide spectrum. He also started his very . Follow him on Twitter or connect with him on Facebook.

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4 Comments for this entry

  • localtime

    January 19th, 2011 on 6:17 PM

    Health is very important . Thanks for this great tip.

    • Keshawn

      January 20th, 2012 on 10:13 AM

      I’m impressed by your writing. Are you a professional or just very knowledagelbe?

  • Dennis Dilday

    January 26th, 2011 on 7:42 AM

    These are great functional moves that will work the core nicely in fit individuals. They are advanced exercises though and not for beginners or anyone who doesn’t have a normal healthy back. The explosive moves (in any case) increase risk of injury. You probably know all of this though and likely your audience does too. Those for whom these exercises are inappropriate will find out soon enough.

    Thanks for sharing and I look forward to the pics.


  • Ezabila

    December 19th, 2012 on 12:15 PM

    Really great article.
    Love to see more from you.