Professional Documents
Culture Documents
Abdominals
Abdominals
Abdominal Routines
Routine 1:
V-Ups Straight Leg Crunch Ankle Grabs Bicycles Reverse Crunches V-Sit Scissors Reg. Crunches Plank Holds 25x 40x 40ea. side 3 count 30 32x 30x 50x 2x30 sec.
Routine 2:
Crunch w/ Leg Raise Ankle Grabs Knee-to-Elbow Pull V-Sit Crossovers Reg. Hip Raises Off-to-the-Side Toe Touches Reg. Crunches Roll Backs Supermen 30ea. leg 40ea. side 17ea. side 30x 30x 30x 50x 1x10 3x10
Routine 3:
Pilates Bicycles Oblique Twists Reg. Hip Raises Figure 8's Lotus Crunch Figure 4 Crunch Side Hip Raises Lateral Crunches Supermen 20ea. leg 20ea. side 15ea. side 30x 40x 30x 15ea. side 25ea. side 3x10
Routine 4:
Wood Chopper Circuit V-Sit Hundreds Crunch w/ Leg Raise Seated Side-to-Side Supermen 3x20 ea. One x1 25ea. leg 35x 3x10
Routine 5:
Throw Downs Lateral Twists Backwards Crunch Straight Leg Crunch Cross Over V-Ups Plank Holds 2x20rt,mid,lft =1 15ea. side 30x 40x 20x 2x30 sec.
ABDOMINAL EXERCISES
Routine 7: Med. Ball Abs
Toe Touches Roll Ups Sit Ups (touch ball to toes) Sit Up Side-to-Side Bent Knee Twist Leg Lifts Seated Side-to-Side V-Ups Supermen(w/ball) 30x 30x 25x 20ea. side 20x 30x 35x 25x 3x10
Routine 8:
Plank Holds (w/plate all sides) Straight Leg Crunch Reg. Crunches Reverse Crunches Bicycles Cross Over V-Ups Boat Sit Ups Supermen 30sec ea side 25x 50x 30x 50x 20x 20x 5x10
Routine 9:
Inch Worms Plate Walks Toe Touches Ankle Grabs Crossover V-Ups Roll Backs Plank Holds (all sides) V-Ups Pointers 10x 30/ 15ea. side 40x 25x 20ea. side 1x10 45sec. Each 25x 4x10
ABDOMINAL EXERCISES
Crunches
Bicycles
Toe Touches
Leg Scissors
Leg Raises
Hip Raises
ABDOMINAL EXERCISES
Backward Crunches
Plank Holds
ABDOMINAL EXERCISES
Lateral Crunches
Lotus Crunches
Side Crunches
Lateral Twists
Figure 4 Crunches
Pilates Bicycles
ABDOMINAL EXERCISES
Throw Down
Roll Backs
Ankle Grabs
V-Sit Scissors
V-Sit Crossovers
ABDOMINAL EXERCISES
V-Sit Hundreds
Inch Worms
PLATE WALKS
ROCKY SIT-UPS
ABDOMINAL EXERCISES
BRIDGE
ABDOMINAL EXERCISES
HIGH/LOW
DIAGONAL HIGH/LOW
ABDOMINAL EXERCISES
Figure 8s (Keep hands under your rear-end, move feet in a tight figure 8 pattern with feet 6 from the ground)
Roll Ups
ABDOMINAL EXERCISES
Sit Up Side-to-Side
Pointers
ABDOMINAL EXERCISES
Superman
ABDOMINAL EXERCISES
Situps
Ripaways
Diagonal Woodchoppers