Day #1 of 30 Days - #IronShirt (100 Day Force) Abdominal Conditioning
3 sets of 12 varied abdominal strikes (each leg forward) plus 1 set of double fist punch.
Posture: Bow Stance - Feet shoulder width apart one foot forward pointing straight ahead, with opposite foot back pointing approximately 45-60 degree angle from the front - Start with the weight in the front leg.
Breath Pattern: 3 deep breaths (typically, reverse breathing: draw in the abdomen, lift the sphincter on the in-breath shifting your weight to back leg. On the out-breath, expand the abdomen, shifting your weight forward). Circling the arms down,out ,up and palms down the Center to the starting position with each breath.
Set 1: On the 3rd/third breath, as your exhaling stay forward with expanded abdomen, tightly, then strike the abdomen with the ridge (small finger side) of both hands 12/twelve times. simultaneously; wipe down your abdomen with both hands as the breath ends, to close out the set (repeat with opposite leg forward)
Set 2: On the 3rd/third breath, as your exhaling stay forward with expanded abdomen, tightly, then strike the abdomen with the ridge (small finger side) of alternating hands 12/twelve times; wipe down your abdomen with both hands as the breath ends, to close out the set (repeat with opposite leg forward)
Set 3: On the 3rd/third breath, as your exhaling stay forward with expanded abdomen, tightly, then strike the abdomen with the finger tips of both hands 12/twelve times, simultaneously; wipe down your abdomen with both hands as the breath ends, to close out the set (repeat with opposite leg forward).
Set 4: On the 3rd/third breath, as you're exhaling, stay forward with expanded abdomen, tightly, then strike the abdomen with double fist (small finger side) once; wipe down your abdomen with both hands as the breath ends, to close out the set (repeat with opposite leg forward)
Adjust the area of your strikes as desired, lower to mid or upper abdomen. Strike to the power level/force you can manage. This can be done per set or per strike!