Killer Abs #1 by Chelle

This is an Abs pattern from (pattern 10120)

This is an abs workout that starts out as isometric and ends up as a movement.

After you've done a few ab exercises and the abdominals are warm:

#1) Go into an isometric hold in the plank position. You are on your toes and elbows, (palms in the prone position on the floor). Abs are tight, body is straight and no glutes sticking up in the air. (I tell the class to make a table top with their body). Hold this position for 10 seconds. Lift the right leg in the air for 10 seconds without releasing this position. Then switch to the leg left in the air for 10 seconds, still holding the isometric position. Abs tight! Then hold back at the starting table top for 10 seconds and then release.

After a few seconds of relaxing to get your strength back:

#2) Go into the same type of hold but on the side. So you are in a side-lying position, hips off the floor, feet stacked, one elbow on the floor, hips stacked, body tight and straight. Hold this position, concentrating on the obliques tight to keep the middle of the body from sagging down.

Now add the movement to this position, (without releasing):

#3) In the side isometric position raise the free arm straight up to the ceiling, making a straight line from the elbow on the floor and the shoulders to the tips of the fingers of the opposite arm. Take the free arm and curl it in front of the body and through the space between the floor and the body. The body curls in and down towards the floor. Then return to the starting position with the arm extended up to the ceiling. I tell the class to think of someone punching them in the stomach and they are curling their abs up around the fist that punched them. I have the class only do about 10 to 15 of these depending on their skill level. This is a very effective but difficult move. (The alternative for a weaker student is to either just do the isometric hold or do oblique crunches on the floor.)

I teach a 30 minute advanced ab class. There are a lot of body builders that come to the class and it is so much fun to "make them cry" with these workouts. Thank you for all the ab exercises that have been submitted. It really helps me to keep a variety in my class.

Feel free to email me with any questions. Enjoy!

Added by Chelle at 6:27 PM on Monday, September 17, 2001 EDT. Add to favorites (view favorites)
From: Centerville, Utah (USA)
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