For the Abs to Die For program
you will need an exercise mat and an optional 10lb dumbbell. When doing this program, always use
smooth and controlled movements taking an equal number of counts to
lift, hold and return to the start position. Start by using one count
for each position and then gradually increase to 5 counts over time.
Longer holds will increase the abdominal activity and the difficulty
of the movements. Be sure to continually activate the abdominals by
pulling the belly button in to the spine while lifting the pelvic
muscles upwards. Doing this, will protect the back and help you get
the most out of the exercises. If you feel any unusual pain, stop
immediately. Repetition and consistency are your keys to success. For
best results, do this program every day for 8- 12 weeks. Now let’s
get to work!
With spring just around
the corner and
bathing suit season soon to be here, let’s make this year the year
of the “I can wear a bikini and leave the t-shirt at home!”
Imagine being able to reshape your midsection, and have the abs of
your bathing suit dreams, all from the comfort of your own home. My
program, Abs to Die For, is an anytime anywhere program
that will give you the abs of your desires. It will help tone,
flatten and reshape your midsection into one that you will want to
display in just a few quick steps. Have your abs be their best and
have the freedom to workout on your time, on your terms, wherever you
choose and get the results you want starting now. You don’t need
expensive specialized equipment. An exercise mat and an optional 10lb
dumbbell are all you will need to get started. So here is to, “I
can wear a bikini and leave the t-shirt at home!” Let’s get you
on your way with my anytime anywhere program, Abs to Die For.
The Program
Weighted Ab Crunch (weight is optional)
For rectus abdominis (front of the abdominal wall)
The Weighted Ab Crunch is an excellent exercise to work the frontal abdominal muscle. It will develop and reshape the stomach area giving you a flatter tighter stomach. Be sure to concentrate on keeping your abdominals contracted and engaged as you do this exercise.
To begin lie on your back with your knees
bent. Keep your feet in line with your knees and legs hip width
apart. Use your arms to hold the optional 10lb weight against your
upper chest. As you exhale nod your chin slightly towards the
weight, contract your abdominals and curl the body forward lifting
the shoulders off the floor while bringing the ribcage toward the
pelvis. Hold for two counts. Slowly inhale as you return to the
start position while continuously contracting the abdominals. Repeat
10 to 15 times. Slowly work your way up to three sets.
Ab Crunch Twist
For rectus abdominis and obliques (front and sides of the abdominal wall respectively)
The Ab Crunch Twist is going to give you that extra challenge to work your abdominals. It is very similar to the Weighted Ab Crunch but you are going to use no weight and recruit the side abdominal muscle fibers. During this exercise, continue to concentrate on keeping your abdominals contracted and engaged throughout.
To begin the Ab Crunch Twist, start as
you would for the Weighted Ab Crunch with the exception of the arms
which are placed behind the head with the elbows pressing open and
wide. Inhale. Exhale and lift your shoulders off the floor moving
your ribcage closer to your knees. While in this lifted position
twist the body by moving the right elbow closer to the left knee.
Hold for one count. Untwist back to center. Hold for one count. Slowly
uncurl for one count back to the start position. Repeat on the
other side bringing the left elbow toward the right knee. Do this
exercise 20 times alternating from right to left.
Leg Lowers
For rectus abdominis, transverse abdominis (front and lower frontal portion of the abdominal wall)
The Leg Lower is an excellent exercise to help flatten the lower portion of the abdominal area. It is an advanced exercise. It builds on the strength and focus developed from the Weighted Ab Crunch. While performing this exercise it is very important to keep the abdominals contracted throughout while paying close attention to the back. Only lower the legs as far as you can without arching the back or changing the position of the pelvis. While doing this exercise, you do not want to feel any strain or discomfort in the back. If you do, it generally means that you have lowered your legs father than your abdominals are capable of supporting at this time. Really listen to your body.
Begin the Leg Lower as you would for the
Ab Crunch by exhaling as you lift the body in to a forward facing
crunch. As you crunch forward, bring the knees in toward the chest
to end in a lifted fetal position. Inhale and press the legs toward
the ceiling while keeping the ankles in line with the hips. Exhale
and lower the legs, while pressing them straight, toward the floor.
Hold for one count. Inhale and lift the legs, while still pressing
them straight, back to the ceiling with the ankle over the hips. Hold
again for one count. Exhale, lower the legs and repeat. Work
your way up to 10 – 20 repetitions. Then gradually work your way up
to three sets.
Bicycle Twist
For rectus abdominis, internal and external obliques, transverse abdominis (front, sides and lower frontal portion of the abdominal wall respectively)
The Bicycle Twist is an advanced variation of the Ab Crunch Twist. It is an excellent exercise for flattening the stomach which synching the waist line. Hour glass figure, here you come!
Begin the Bicycle Twist as you would the
Ab Crunch Twist by exhaling as you lift the body in to a forward
facing crunch. As you crunch forward, bring the knees in toward the
chest to end in a lifted fetal position. From here you are going to
do exactly the same movement with the upper body as you did in the Ab
Crunch Twist with the addition of the leg extension. Alternate the
legs and upper body by bringing the right elbow toward the left knee
while extending the right leg straight. Then bring the left elbow
toward the right knee while extending the left leg straight. Hold
each position for one count. Aim to breathe out as you twist and in
as you untwist through center. Repeat this exercise 20 – 30 times
alternating from right to left without lowering the body. Slowly work
your way up to three sets.
Forward Crunch V-Sit
For rectus abdominis, internal and external, obliques, transversus abdominis, (the entire abdominal core)
The Forward Crunch V-Sit is an advanced variation of the Ab Crunch Forward emphasizing the entire core area. It is a difficult exercise but it is well worth the challenge.
To begin, lie on your back with your arms
extended and reaching. Your right leg is straight and your left leg
is bent with the left foot beside the right knee. Inhale. Exhale and
contract the abdominals as you crunch forward lifting the head, neck
and shoulders off the mat while simultaneously lifting the arms
overhead and raising the right leg to meet the left knee. Hold for 1
count. Inhale in to the upper chest only. Exhale and squeeze the
abdominals while lifting the left foot to meet the right foot.
Balance and hold for 1 count. Inhale as you lower the left foot back
to the floor. Then slowly uncurl, bringing the arms overhead and the
leg to the mat, to return to the start position. Repeat 10 times
keeping the right leg straight before switching to the left. Aim to
work up to three sets.
Questions and comments can be directed to info@whynotpersonaltraining.com. Watch out for next month’s program, “No Junk in that Trunk,” an anytime anywhere program for the butt.
