Last week I didn't do to good with the crunches challenge. I wanted to do them at night and would forget or get busy . I managed 3 out of 6 since I don't exercise on my rest day.
Last night I asked my husband what would be a challenge that he would participate in and I wont tell you exactly what he said but what it came down to was - FIBER.
This week we need to eat more fiber and we are going to work on the back. It is very important that you strengthen your back muscles so your abs don't over power them and make your back hurt. It also works the other way around.
So as for fibrous foods there are a lot out there these days. Apples, broccoli, cauliflower, etc. Here is a link to a website with a huge list of foods and their fiber count. http://www.mayoclinic.com/health/high-fiber-foods/NU00582. If you aren't used to eating a lot of fiber than gradually increase it so you it isn't hard on your stomach. We each know where we are at with our fiber intake so I want each of us to increase it. I you don't normally eat any fiber I would encourage you to increase it over the next few weeks. It will help you feel fuller and shed the weight you are trying to get rid of.
As for the back exercises the couple that I know about are the swimmer pose. You lie on the ground and arch your back bringing your legs and arms off the ground then then while holding that position you move your arms and legs in a swimming motion. You can also just hold the position for a sets to help strengthen the back.
Here are some links for more ideas.
I'm thinking we should do a couple back exercises or stretches every day this week. They don't take a lot of time but will help in the long run.
Have a great week.