FLAB 2 AB!

AB WORK 1 : 30,90,180

• 16 Crunches basic with knees bent 30 degrees, feet on floor.
• 16 Crunches with legs in 90 degree angle.
• 16 Crunches with legs straight up.
• 16 Crunches with legs in 90 degree angle.
• 16 Crunches basic with knees bent 30 degrees, feet on floor.

(I usually repeat this series twice)

Making this more intense. -counting to 60. (6 sets, 10 crunches in each set)

• 2 Crunches basic.
• 2 Crunches 90 degree.
• 2 Crunches legs straight.
• 2 Crunches 90 degree.
• 2 Crunches basic.

(again, repeating this series 10 times- feel the burn!)

AB WORK 2: Using the ball and climbing the rope!

Beginning slow- then becoming more intense

• 16 Basic abs on ball.
• 16 Counts climbing the rope.
• 16 Basic abs on ball.
• 16 Counts climbing the rope.
• 8 Basic abs on ball.
• 32 Counts climbing the rope.
• 8 Basic abs on ball.
• 32 Counts climbing the rope.

Climbing the 'rope' involves tightening abs and alternating arms, pulling upward right,left at an imaginary rope. Make sure abs are tightened at all times and shoulders are off the ball. Also, to make this workable for all work out levels let them count out their own climbs on the rope. So they can control the speed.

AB WORK 3: Obliques!

Lying on the right side, with the body perpendicular to the floor (although knees sligthtly bent), lie the right arm straight out, place the left behind the head for the oblique crunch. Focus upward on the crunch.

• 16 Crunches.
• 8 Crunches with legs coming up with body so that all that remains on the floor is your midsection. When releasing the upper body crunch keep the legs off the ground to keep tension in the abs.
• 16 Crunches.
• 8 Crunches with legs.
• 8 Crunches.

...ouch, there go the love handles.. on the right side. Now, switch to the left side.

Make sure to stretch out abs!

Now that abs are done.. we must work the back

Lying on the stomach with the arms by side, slowly lift sholders and head off the mat- do not have any stress on the arms..

• 8 With the arms by the side
• 8 With arms behind head
• 8 With arms by the side.

Now adding on.. using opposing arm and leg

• 16 Counts of right arm and left leg being lifting simulatneously, alternating with the left arm and right leg.
• Speed up and add more counts for a harder work out.

STRETCH BACK.. using childs pose.

Hope you now have AB instead of FLAB!

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