ABysmal

Hi All,

Here's an amusing little ab work out.

Start position: Lay on the floor, knees up, cross left ankle over right knee. Fingers at ears, elbows pointing out.

• 8 Twisting sit ups, right shoulder to left knee
• 8 Add a left kick, holding thigh steady, heel moving from sky to knee
• 8 Add touch you laces, touch your ear, right hand to left shoe

• 8 Hold up right arm extended to laces
• 8 Pulse (hold the position, tiny crunch)
• 8 Twist and kick, same as second 8 above

Other side.

Not in pain yet?

Upper and lower Frontal Abs:

Start position: Lay on your back, feet off the floor as high as knees, hands palm down on floor by hips.

• 8 Hip bones off floor, lower down. Controlled and small, not jerky movement.
• Hands at ears, elbows forward (that's right) feet still up
• 8 Basic crunches, shouder blades rising off floor each time
• 8 Combined, hips and shoulders off floor, elbows and knees coming together

If you are now saying, "Pain is my friend," you are ready for more! Try this oblique and glute set.

Start position: Lay on your left side, shoulders and hips stacked as if laying up against a wall, bottom arm pointing forward of the nose at 12 o'clock, not supporting the head, top arm fingers at ears, elbows to the sky. Legs are bent. You are looking at 12, top of head is at 9, feet at 3.

• 8 Side crunches
• 8 Add top leg extended and raised on a 35 degree angle to engage the other end of the oblique
• 8 Crunches with side leg raises

• 8 Support head, leg raises only
• 8 Leg swings to the front, horizontally. End set with leg in front
• 8 Hold in front, leg pointing at 2 o'clock

• 8 Small lifts from horizontal up about 12 inches
• 8 Knee to chest (and more importantly, to floor), heel kick to 3 o'clock, up on a diagonal
• 8 Angle the same kick forward to 2 o'clock

The other side hurts worse.

Please feel free to email me for any clarification. I get a lot from this site, and am happy to give back!

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