Total ABS Circuit

1.) Basic Crunch -

• 1. Start position: Lie back onto floor with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
• 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
• 3. Return to start position. Do 20 reps.
• Works the upper abs

2.) Reverse Crunches -

• 1. Lie on the floor and place hands on the floor or behind the head.
• 2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
• 3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
• 4. Lower and repeat for 20 reps.
• Works the lower abs

3.) Lying Side Crunches -

• 1) Lie with back on floor with knees bent.
• 2) Let your knees fall to the right so that your hips are somewhat rotated.
• 3) Leading with the chin and left shoulder, contract the ab muscles and raise left shoulder off floor or bench towards left knee.
• 4) Return to start position. Repeat with other side. Do 20 reps per side.
• Works the obliques (side abs)

4.) Air Bike Crunches -

• 1. Start by lying on your back with your hands behind your head and thighs bent 90 degrees at your hip.
• 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side...
• 3. Continue by alternating sides. Do 20 reps (each elbow touch to the left & right side counts as one rep).
• Works the upper & lower abs, & the obliques

5.) Plank -

• 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
• 2. Hold this position keeping your body parallel to the ground.
• Hold this position for 30 seconds - to start...Try to work your way up to holding the plank for 1 minute.
• Works the core & the transverse abdominus

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