ABsolutely ABS!

Warm up- light abdominal, lower back and oblique stretch

BREATHE! BREATHE! BREATHE! SLOW! SLOW! SLOW!

Don't take that much rest time between sets- Squeeze the contraction at the top of the motion- a defined movement. You can work ABS EVERYDAY! They have the best muscular blood supply.

On Mat:

• Exercise 1
  Lay back with hands under hips
  Bring knees in and out, parallel to floor
  Repeat 2 sets, 15 reps
• Exercise 2
  Lay back with hands under hips
  Scoop the floor with feet, extending feet parallel to floor, then bring them straight up, bend back in and repeat
  2 sets, 15-20 reps
• Exercise 3
  Hands behind head, eyes and chin up to ceiling
  Basic crunch knees bent, feet on floor
  20 reps/10 pulses
  Basic crunch knees bent in the air
  20 reps/10 pulses
  Basic crunch knees straight up in the air
  20 reps/ 10 pulses
  Basic crunch knees straight, reach for the toes with fingers
  20 reps
• Exercise 4
  Left ankle, on right knee
  Right foot on ground- Double oblique lifts
  20 reps, 10 pulses
  Right foot in air- single oblique crunch
  20 reps, 10 pulses
  Right ankle, on left knee
  Left foot on ground- Double oblique lifts
  20 reps, 10 pulses
  Left foot in air- single oblique crunch
  20 reps. 10 pulses
• Exercise 5
  Cross knees, bring knees into chest,
  Left over right 25 reps/10 pulses
  Right over right 25 reps/10 pulses
• Exercise 6
  Alternate knees to chest, upper body in- bicycle
  Slow, getting faster
• Exercise 7
  Rope climbers, feet on floor
  25 climbs- left and right
• Exercise 8
  Lay back, legs straight up, press heels to ceiling, lift up behind
  25 lifts
• Exercise 9
  Basic crunch- knees in air
  Basic crunch- alternate left/right
• Exercise 10
  On stomach, triple superman- lift, lift, lift, rest
  20 reps
• Exercise 11
  Isometric hold- up on elbows and toes- BREATHE, hold for 30 seconds, 45 seconds, etc

Partner Exercise:
On back- have partner stand at head, you hold their ankles, swing legs up. Have them push legs down- you resist, do not let legs touch floor. 20 reps

Hyperextension- have partner hold ankles- do half superman

I teach college age students and athletes, and believe me, this gets them going!

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