Killer Ab Circuit
You will perform 10 reps of 10 exercise with no rest in between and if you’re really determined you will rest two minutes and repeat this torture. If you do the math this equals a total of 100-200 reps depending on whether you repeat it or not. Beginners may have a hard time getting through the first 6
exercises. If this is the case stop there and work the other exercises in as you get stronger. Doing this program 3 times a week will get you results in a minimum of 1-2 weeks. All exercises require you to lie on your back except the last one so
you can do these while watching t.v. Just make sure you’re not losing count so you’re performing all your reps. Use a comfortable but not too soft mat or surface.
Straight Leg Crunches
Place legs straight up in the air at a 90 degree angle and hands behind your head. Curl your upper body slowly off the floor, pause at the top and squeeze for 1 second and slowly lower back down. Don’t have the strength or flexibility to keep those legs up, then prop them up on a wall. Repeat 10 times.
Double Crunches
Bend knees directly above your hips, calves parallel with the floor, and place hands behind your head. Curl your upper body towards your knees while simultaneously rotating your hips towards your upper body. Try to pause for one second at the top of the movement while contracting your abs and slowly lower
back down. Repeat 10 times.
Double Leg Stretch
Raise head and shoulders off the ground and keep them that way throughout the entire exercise. Hug knees into chest and then extend legs forward and arms straight back into a v position. Hold for one second and repeat 10 times.
Bicycles
Bend knees directly above your hips, calves parallel with the floor. With hands behind your head lift head and shoulders up and maintain that way throughout entire exercise. Extend one leg straight out until it’s almost parallel with the floor pause then switch. Try to make the movement smooth and controlled.
One Leg V-up
Bend one knee and place your foot on the floor. The other leg should be extended and arms extended straight back. Keep your arms straight and leg straight and curl up so both meet in the middle, perpendicular to the floor. Repeat 10 times then
switch legs for another 10 reps.
Frog Leg Crunches
If you’ve done yoga this would be reclined cobbler’s pose. With both knees bent, open legs so bottom of feet are touching, place hands behind head, curl upper body slowly off the floor and slowly back down. Repeat 10 times.
Oblique Crunches
Bend knees and let them drop off to one side. With hands behind head curl upper body slowly off the floor and slowly back down. Repeat 10 times then drop knees to the opposite side for another 10 reps.
