Day 23 spends half its time sitting up. The circuit is knee-in and twist, a sit-up hold, knee-to-elbow crunches and a raised legs hold - 30 seconds each. The first two are done off the floor with your torso unsupported, and the second two return you to your back for a movement and a final hold.
The card alternates between working and holding twice over, and the two holds are the ones to watch. Knee-in and twist has you leaning back on your hands and drawing the knees toward the chest with rotation, working the obliques from a seated base where nothing supports your trunk. The sit-up hold then removes even the movement, parking you at an angle partway back from the floor and asking you to stay there while your abs carry your whole upper body. Knee-to-elbow crunches take the work back down to the floor with opposite elbow driving toward opposite knee. The raised legs hold closes it out with the legs long and low and the shoulders lifted - the same position that has finished more cards in this program than any other.
In knee-in and twist, keep the chest lifted and let the rotation come from the ribcage. In the sit-up hold, breathe steadily and choose an angle you can hold for the full count rather than the lowest one you can reach. In knee-to-elbow crunches, rotate the shoulder across rather than pulling the elbow with your hands. In the final hold, press your lower back down and keep the heels low and still.
Sitting, holding, curling, holding - the abs work through every state they know.
Make it Harder: Keep your heels off the floor for the entire 30 seconds of knee-in and twist - no touching down between repetitions.
Make it Easier: Leave your feet on the floor for the knee-to-elbow crunches and bring only the knee up to meet the elbow.
