Abdominal Workout Routines
Monika's # 1 Ab Workout
Hey everyone!
To do primary abdominal movements, the rib cage and the pelvis must to be pulled together, as in a 'crunch'. As always, my training style includes variety with consistency. This is 'one of' my ab workouts....it works the abs 'specifically'.
Reverse
Crunches- 1x50
Seated Leg Tucks- 1x50
{or you can alternate, back and forth 4x25}
Lying
Oblique Crunches
{on your side, ankles crossed} -1x25 each side.
Seated Twists, {with a stick or light bar across the back of your shoulders} 2x25
Crunches-
Lying on a flat bench, knees bent or feet tucked under bar. Eyes are looking
up at the ceiling {head resting in hands}, you're visualizing a string
pulling your abs up. Each set is done very focused, with control, no "rushing"!
There will be 4 sets, each one will be different, doing 25 reps.
Set
#1- regular crunch
Set #2- come up for a count of 1{pause for 1 second at the top} and down for
a count of 3.
Set #3- come up for a count of 3 {pause at top} and down for a count of 1.
Set #4- come up to the top, hold and pulse for 25 reps. You ought to get a
burn here!
There 'ya go! Illustrations and further descriptions for reverse crunches & seated leg tucks can be found in Arnold's Encyclopedia.
Enjoy! Monika
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