Abdominal Circuit Program
The Abdominal Circuit is a progressive workout that encompasses both the abdominal and low back muscles. The circuit should be followed in the order it's presented. Perform each exercise for 1 minute, rest 30 seconds, and then progress to the next exercise.
Bicycles
Position: Lie on your back. Flex your left hip and knee to
90 degrees and the right leg straight. Your shoulders will be
slightly off the floor and place your hands behind your
head.
Movement: Extend the left knee while simultaneously driving
the right knee in the opposite direction toward the shoulder.
Tap your right knee with your left elbow. Immediately repeat
toward the other side. Repeat for 1:00 minute.
Toe Touches
Position: Lie on your back and your legs straight up in the
air (perpendicular to the floor). Extend your arms toward your
feet.
Movement: Keeping your hands together crunch your abs and
raise your upper body and reach for your feet. Touch your toes
and slowly return to the starting position. Repeat for 1:00
minute.
Roll Back Isolate
Position: Lie on your back and knees bent at 90 degrees.
Your feet will start on the ground. Place your hands behind
your head or to your sides.
Movement: Isolating the lower abs, pull your legs back to
your shoulders and simultaneously lifting the pelvis toward the
ceiling. Control the contraction, slowly lowering the pelvis
back down to the starting position. Do not raise your shoulder
blades off the floor at any time during the exercise. Repeat
for 1:00 minute.
Butterfly Curl-Ups
Position: Lie on your back and place the soles of your feet
together and as close to your buttocks as possible. Lower your
knees toward the ground while tilting the head back and
focusing your eyes up. Place your hands behind your head but
don't pull your neck.
Movement: Contract your upper abs to lift your shoulder
blades approximately 30 degrees off the floor. Hold the top
position for a moment before slowly and under control returning
to the start position. Repeat for 1:00 minute.
Oblique Crunches
Position: Lie on your back. Place your right foot flat on
the floor and put your left foot across your right knee. Place
your right hand behind your head, your left arm to your side
and your shoulders on the floor.
Movement: Squeeze your abs and twist to touch your right
elbow to your left knee. Hold the position for a moment before
slowly and under control returning the start position. Repeat
for 1:00 minute. Rest: 30 seconds and repeat with the other
side.
Back Crunches
Position: Lie on your stomach with your hands on the side
of your head.
Movement: Contract the low back and gluteal muscles. Your
upper body will lift up so your chest is 3-4 inches off of the
floor. Hold this position for a moment before slowly returning
to the starting position. Repeat for 1:00 minute.
Hi all, this was in my email box this afternoon from a web site at www.thestretchinghandbook.com I thought it sounded like a great idea for an awesome abs class and thought I'd share it with everyone. Have fun!