ULTIMATE ABS!!

I always take from this website and now it's time to give my share. I love this ab routine...I hope you do too. Please email me with any questions!

I always tell my participants to have their hands either behind their head or across their chest. If behind their head, remind them that they should barely be able to see their elbows...elbows always stay pointed to the walls. Leave plenty of space between chin and chest, simply find a spot on the ceiling and lift your eyes to that spot.

• 1. Regular crunches...lift and lower 3 sets of 8.
• 2. 2 Counts up, 1 count down. 3 sets of 8.
• 3. Oblique work - shoulder to opposite knee. 3 sets of 8.
• 4. Pulse for a count of 8 on each side (in oblique position). I do this three times on each side. Extend the full arm if needed, it's a little easier and stops them from pulling on their neck.
• 5. Option #1: Lift center, twist left, center, and down. (nice and slow, 2 beats each move) Lift center, twist right, center, and down. 3 sets of 8.
  Option #2: Lift center, twist left, twist right, center and down. Requires a bit more speed and ab contraction than option 1. 3 sets of 8.
• 6. Bring knees up 90 degrees.
  Option #1: basic crunch
  Option #2: head rests on floor, knees to chest, lower body crunch
  Option #3: "Combination Crunch" basic crunch + lower body crunch.
  Whatever each participant chooses, crunch for 8, then hold for a count of 8. No rest yet....go straight to feet flexed, head up off the mat, "push the pedals". Just have them alternate pushing their feet back and forth for a count of 8, at tempo. Point the feet, push feet back and forth for a count of 8, at tempo. Then pointed feet, SLOW, for a count of 8, then add the oblique twist for a set of 8.
  I do all of the above for 3 sets! They are usually dying at the end.
• 7. Head up, both legs up, bottoms of the feet to the ceiling. One leg goes down slowly, I usually count "4, 3, 2, 1, HOLD, bring it up" By the "HOLD" their leg should be parallel to the floor, but not touching!. Then switch to the other side. 3 sets of 8.
• 8. Same as above, except use both legs. Bring legs down slowly, hold, and bring knees in and feet up to start again. I usually do only 1 set of these.
• 9. Head up off of mat, one leg straight up, bottom of foot to ceiling. Other leg extended, not touching the floor though. I usually count "4, 3, 2, 1, SWITCH!" and then they switch the position to their other legs. I change the count to only 2 counts between the switch, then just constant switching and tell them to begin "flutter kicks" - feet pointed, legs extended, as low as possible, and little movement up and down.
• 10. Both legs straight up, bottoms of feet to ceiling, hands under hips for support if needed. Lift legs straight up....I usually tell them to put their footprints on the ceiling. Don't let them swing their legs! Then they are using momentum instead of their abs. 3 sets of 8!

That's it! I hope you'll use it. My class loves it! Good luck.

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