The Challenge has 4 different exercises which you have to do each day, with the reps or time slowly increases day by day to help you build your core muscle strength gradually.

The great thing with this challenge is that it doesn’t include any of the traditional sit-ups or crunches that can be harmful for you lower back.

Follow the challenge chart included on the link above each day and let us know how your progress each day by tweeting us @SliverpoolChiro with the hashtag #30dayabschallenge

The Side Plank

To perform the side plank lie down on your side propped up on your forearm. Brace your abs and raise yourself up so that your ankles, knees, hips, shoulders and head are all in a straight line.

Make sure your spine is straight and not sagging towards the floor. Squeeze your glutes, quads and abs as tight as possible. Breath nice and deeply.

Hold this position for a maximum of 10 seconds squeezing as strongly as possible. Then relax and repeat for a total of 3 repetitions.

The key is to squeeze all the above mentioned muscles as tight as possible while still breathing maximally for 10 seconds – not to just hold the position as long as possible.

Deep Neck Flexor Strengthening – Chin Tucks with isometric hold.

If you suffer from a forward head carriage (most of us do, even if its minimal) then your deep neck flexors are likely to be weak and under – active.

Perform 12- 20 repetitions with a 2-4 second hold daily.

Self Administered Soft Tissue Release of the Posterior Deltoid using a Tennis Ball

Often you’ll find that the posterior deltoid muscles, along with the external rotators (infraspinatus / theres minor) form adhesions and myofacial trigger points. This will cause dysfunction within the shoulder mechanics, resulting in pain and discomfort.

A great way to release this tension, trigger points and pain is to use a tennis ball.

Perform the posterior deltoid release technique for 2 – 3 minutes working all the soft tissue around the shoulder, hold on any areas of tenderness for about 30 seconds or until you feel a release and then move onto the next area.

McGill Curl Up – Core Exercise / Crunch & Sit Up Alternative.

The McGill Curl Up is a Great execise to work the abdominals without recruitng your hip flexors or injuring your lower back like crunches and sit-ups.

If you want to find out why you should avoid doing crunches and situps then download the FREE report on here.

To perform the McGill Curl up, lie on your back with one leg straight and one leg bent. Place one forearm under the small of your back to help maintain the curve in your lower back (if you find this painful or uncomfortable then remove your arm and place a small rolled up towel instead).

Place your tongue on the roof of your mouth and avoid poking you chin out. Brace your abs and raise your shoulder blades off the floor about 4 inches. Hold in this position for 2-4 seconds and then return to the starting position. Repeat for between 12-20 repetitions.