Abdominal Program

PERFORM THESE EXERCISES 3-4 DAYS PER WEEK
MINIMUM OF TEN REPS PER EXERCISE
MAXIMUM OF 50 REPS PER EXERCISE
PERFORM ALL REPS SLOWLY!!

1. BENT KNEE RAISES TO CHEST
Lying on your back, put your hands at your side and keep chin tucked to chest. Keep knees bent throughout exercise. Bring knees to chest, then return to starting position with legs and feet 2 inches off the floor.

2. TOE TOUCHES
With legs straight, reach up and touch toes.

3. SINGLE BENT KNEE ALTERNATING BIKE
Lying on your back, put hands behind head, then alternate opposite elbow to opposite knee. Alternate legs in bike pumping movement without touching floor.

4. SINGLE LEG OPPOSITE ELBOW KNEE TOUCHES
Lying on your back, put right hand behind head and extend left arm out to side on floor. Cross the left leg over the right leg. Touch opposite elbow to opposite bent knee, then alternate.

5. CRUNCHES WITH FEET DOWN
Keep feet flat on the floor. Clasp hands behind head with elbows out.

6. CRUNCHES
Lying on your back, clasp hands behind head. Keep knees bent and feet off the floor while crossing feet at ankles. Lift shoulder blades off ground and return back to the floor.

7. SEATED HALF TWISTS
With knees flexed and feet secure, lean back 45 degrees and put arms straight out in front of chest and rotate from side to side.

8. V SITS
Start in a seated position with feet three inches off the ground and hands secured behind back. With knees together, bring from an extended position to chest, then return to an extended position.

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