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Abdominals Exersices
Abdominals Exersices
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:
20ea. leg
20ea.
side
15ea.
side
30x
40x
30x
15ea.
side
25ea.
side
3x10
Routine 4:
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
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.
40x
30x
15ea. way
30x
30x
25x
25x
25x
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 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
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
3x10
3x10
3x10
3x10
3x15
3x15
3x15
ABDOMINAL EXERCISES
Bicycles
Leg Raises
Crunches
Toe Touches
Leg Scissors
Hip Raises
ABDOMINAL EXERCISES
Plank Holds
Backward Crunches
ABDOMINAL EXERCISES
Lateral Crunches
Lateral Twists
Lotus Crunches
Side Crunches
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