1. Arms-High Partial Situp
Lie on your back, knees bent at 90 degrees, and raise your arms straight
overhead, keeping them pointing up throughout the exercise.
Sit up halfway, then steadily return to the floor.
That’s one rep.
Sit up halfway, then steadily return to the floor.
That’s one rep.
2. Flutter Kick
Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion.
3. Leg Raise
Lie on your back, legs straight and together.
Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
Raise your legs back up. Repeat.
4. Medicine Ball Russian Twist
Begin in a seated position with knees bent, feet off the floor and holding medicine ball in front of chest a few inches.
Twist the ball to your left hip bone, keeping body centered.
Twist the ball to your right hip bone, keeping body centered.
This is one repetition. Continue to twist back and forth for desired number of repetitions or length of time.
5. Plank
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold this position for 10 seconds to start.
6. Side Plank
Begin seated sideways on the floor with your right hand below your right shoulder and feet stacked.
Lift your body into a side plank position so legs are long, keeping your
abdominals engaged and your feet stacked.
Hold for desired amount of time. Repeat on the other side.
Hold for desired amount of time. Repeat on the other side.
7. Medicine Ball V-Up
Hold the medicine ball in your hands and lay on your back with arms straight behind head and legs long.
Tighten abdominals and gently press low back into the mat.
Raise feet and medicine ball straight up over body.
Slowly lower back to start
8. Sit-up
Lie on your back on an exercise mat. Bend your knees and plant your feet
about hip-distance apart.
Place your hands on the back of your head, where it attaches to your neck. Point your elbows to the sides of the room.
Place your hands on the back of your head, where it attaches to your neck. Point your elbows to the sides of the room.
Exhale and pull your belly button in toward your spine as you gently
raise your torso by bending your hips and waist.
Lift up until your torso is just inches from your thighs
Lift up until your torso is just inches from your thighs
Inhale and control your return to the start position to complete one repetition.
9. Knee-in
Sit on the floor (or on the edge of a chair or exercise bench) with your
legs extended in front of you and your hands holding on to the sides
for support.
Keeping your knees together, pull your knees in towards your chest until you can go no farther.
Keeping the tension on your lower ab muscles, return to the start
position and repeat the movement until you have completed your set.
10. Crunch
Lie flat on your back on the floor with your legs in front of you bent at the knees.
Place your hands by your chest.
At this time, raise your shoulders and torso as far as possible from the
ground in a curling movement without raising your back from the floor.
Retaining tension on the abs, bring your torso to the starting position.
11. Reverse Crunch
Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Slowly bend your legs at the knees bringing them towards your chest.
Once the knees are by your chest, raise your shoulders and torso as far
as possible from the ground in a curling movement without raising your
back from the floor.
Return your legs to the starting position and bring your torso back to the floor.
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