ABDOMINAL EXERCISES

ABDOMINAL EXERCISES

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 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 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.

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

Routine 4:

Wood Chopper Circuit V-Sit Hundreds Crunch w/ Leg Raise Seated Side-to-Side Supermen

30ea. leg 40ea. side 17ea. side

30x 30x 30x 50x 1x10 3x10

3x20 ea. One x1

25ea. leg 35x 3x10

Routine 6: Swiss Ball Abs

Reg. Crunches Straight Arm Side-to-Side (w/weight/med. ball) Around the World(w/weight/med. ball) Ball-to-Feet V-Ups Upside Down Crunches Swiss Ball Pikes Oblique Twists Stretch Weighted Sit Ups Plank Holds

40x

30x 15ea. way

30x 30x 25x 25x 25x 2x30 sec.

Section 6... ABDOMINAL EXERCISES ... Page 1 of 13

ABDOMINAL EXERCISES

Routine 7: Med. Ball Abs

Toe Touches

30x

Roll Ups

30x

Sit Ups (touch ball to toes)

25x

Sit Up Side-to-Side

20ea. side

Bent Knee Twist

20x

Leg Lifts

30x

Seated Side-to-Side

35x

V-Ups

25x

Supermen(w/ball)

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

Routine 10: Med. Ball Throw

Full Sit Up w/ Chest Pass

3x10

Full Sit Up w/ Overhead Pass

3x10

Grab and Give

3x10

Seated Side Toss

3x10

Rotating Hand-offs

3x15

High/Low Hand-offs Diagonal High/Low Handoffs

3x15 3x15

Section 6... ABDOMINAL EXERCISES ... Page 2 of 13

ABDOMINAL EXERCISES

V-ups (Jack Knives)

Crunches

Bicycles Toe Touches (Off to the side)

Toe Touches Leg Scissors

Leg Raises

Hip Raises

Section 6... ABDOMINAL EXERCISES ... Page 3 of 13

ABDOMINAL EXERCISES

Side Hip Raises

Backward Crunches

Backward Crunches (Off to the side) Plank Holds

Seated Side to Side Straight Leg Crunches

Crunch w/Leg Raise

Section 6... ABDOMINAL EXERCISES ... Page 4 of 13

ABDOMINAL EXERCISES

Lateral Crunches

Lotus Crunches

Knee to Elbow Pull

Side Crunches

Lateral Twists

Figure 4 Crunches

Pilates Bicycles

Section 6... ABDOMINAL EXERCISES ... Page 5 of 13

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