ABsolutely ABS!
This is an
Abs pattern from
www.turnstep.com.
(pattern 13522)
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!
Added by
Kel Judge
at 11:47 AM on Monday, August 25, 2003 EDT.
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(Email: kjudge@spsu.edu)
From: Atlanta, Georgia (USA)