Work those abs! Boot camp #AdventAbs day 3

Work those abs! Boot camp #AdventAbs day 3

Happy 3rd December everyone! A slightly different direction today as we give you a great recipe for a quick, healthy snack, along with the toughest exercise we’ve attempted so far.

Tomorrow we’ll roll all the exercises together into one mini-routine that you’ll still be able to get done in ten minutes. Remember, doing something is almost always better than doing nothing. If you’re sitting there watching tv – just stand and do a few exercises. it’s true that you only get out what you put in, but at this time of year we can be realistic.

Today’s recipe for poached eggs and avocado on toast is crammed full of protein and will keep you full for hours. It’ll help you resist the urge to snack on junk food.


Ingredients
2 eggs
2 slices ciabatta bread, toasted
½ avocado
Salt, pepper and parsley for toppings
1 teaspoon lime juice
Optional toppings: salsa, tomatoes, purple onions, parmesan cheese shavings

Instructions
1. Toast ciabatta bread
2. Poach eggs in about 6cm of simmering water with a splash of white wine vinegar.
3. Peel avocado and smash it up with the lime juice, salt and pepper
4. When toast is done, spread avocado evenly on both slices
5. Top it with the poached eggs and add additional toppings if you wish

The abdominal hold

We love this exercise as you can do it at your desk if you want (and if you have understanding colleagues!) – all you need is a sturdy chair.

Plus, the results are amazing. It’s quite difficult to master, so start gently, concentrate on the technique, and gradually build up the amount of time you can hold it for.

Method:

Grasp the edge of your chair, with your fingers pointing downwards, hands either side of your legs. Move so you are sitting right on the edge of the chair.

Now, lift your knees until your feet are a couple of inches from the floor. Hold that position, then push down with your arms to lift your bum from the chair as well.

We said it was tough! Hold that position for as long as you can. Five seconds is very good for beginners, and try to graduate to longer reps.

If you are struggling to lift your bum, then just concentrate on lifting your feet from the floor for now – but keep trying, you’ll soon be able to do the full exercise.

Abdominal hold:

Beginner: hold for 5 seconds, repeat three times
Advanced: hold for ten seconds, repeat three times
Pro: Hold for 15 seconds, repeat three times

 

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