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Want to develop great abs? Here's a workout that guarantees great results. Don't forget to check out the video on OV TV where Caralee from High Altitude Fitness demonstrates these moves.
I. Lay on a
bench face up with your legs hanging over the end.
1. Cross
your arms over your chest and do 20 to 30 bicycles (meaning touch your right
elbow to your left knee in a twisting motion).
2. Try
to keep your heels below the level of the bench during each repetition.
3. One
repetition is when your right elbow touches your left knee.
4. Twist
as much as is comfortable for your back because that brings your obliques into
the exercise.
II. Scoot
back on the bench until you can place your heels at the end.
1. Do
10 to 20 crunches.
2. Focus
on rolling your spine without lifting your lower back from the bench.
3. Place
your fingers on your stomach so that you can feel your abdominals work - you
will know from touch when you are doing the exercise correctly.
III. Scoot your
butt to the end of the bench so that your legs hang to the floor.
1.
Lay flat on the bench and either place your hands
behind your head on the bench or out to the side at shoulder level and do 20
knee lifts.
2.
Let your feet fall all the way to the floor or until
your thighs touch the bench and then lift them up until they are near your
chest.
3.
This should feel like a good stretch for your abs.
IV. Do the same as III. above, but as your
feet near the floor, engage your abs to lift your shoulders and then back off
of the bench in a rocking motion, so that as your feet touch the floor you are
in a full sit up position.
1.
Reverse the motion by lowering your back and then
shoulders back toward the bench slightly ahead of your feet leaving the floor
and your knees coming to your chest.
2.
This takes some practice; the way to know you are doing
it right is if your abs stay engaged during the entire repetition; oh, and they
will scream in agony, too.
3.
Try to do 20 repetitions.
V.
It is critical to do all of these exercises without a
break in-between. The goal is to tire
your abs during the beginning so that by the time you get to the last exercise
you cannot finish. If you can finish, ad
repetitions (I suggest 5 at a time) to each of the exercises.
VI. If you have access to gym equipment you
can also finish this workout with weighted ab crunches on a machine, or ab
curls from an abs sling or pull-up bar.
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