Day 22 is abs at 10s: 10 crunches, 10 sitting twists and 10 dead bug. Three exercises for one set, 2 minutes rest, 3, 4 or 5 sets by level. Two returning moves and one new one.
Crunches curl the shoulders off the floor with the hands behind the head. Sitting twists rotate the upper body side to side from a seated, leaning-back position with the feet lifted, alternating - so 10 means five each way. The dead bug is new: lying on your back with the arms straight up and the knees lifted and bent at 90 degrees, lower one arm overhead and the opposite leg toward the floor at the same time, then bring them back and do the other pair, alternating - each lowering is a rep. It works the abs by asking them to keep the lower back flat while the limbs move away.
Crunches with the abs, not the neck. In sitting twists, turn from the waist and keep the feet up if you can. In the dead bug, the whole point is the lower back staying pressed into the floor - lower the arm and leg only as far as you can without the back lifting, and exhale as they go.
Thirty reps on the floor and one new move - Day 22 teaches your abs to hold still while your arms and legs try to move you.
Make it Harder: Keep the feet off the floor for the entire set of sitting twists.
Make it Easier: Do the sitting twists with the heels resting on the floor.
