The Advanced Abs Workout
January 2, 2009
If you want to get those rock hard abs but are not sure where to begin, then read on. You will only need to do 3 out of the 4 that are going to be talked about. However, they will need to be performed in a circuit style and only 30 sec between sets.
Basically, you will want to do each exercise in a row and then rest for 30 sec and do the circuit again. All of them except for the hanging reverse trunk twist which is 4 reps, the others should be done in 12 to 16 repetitions.
The Swiss ball crunch/knee tuck is done using a Swiss ball. While sitting on top of the ball with your legs in front, keep your feet flat and put your hands behind your head. Roll back on the ball so that your shoulders are comfortable on the ball lying back and then lift your shoulders while bringing your knee up at the same time. Repeat this with the other leg.
For the twisting medicine ball toss it is easy and simple. Lay with on the floor with your knees bent and feet flat. Raise yourself as if doing a sit up, have a partner throw you the medicine ball and twist to one side touching the floor. As you twist back to the middle, throw the ball back to our partner and lay back down. Repeat this to the other side.
V-raise is also an easy exercise. Lying on your back with knees bent at 90 degrees and feet flat on the floor, raise your legs to 45 degrees and raise your upper body at the same time. Hands on the outside of your legs and you should be in the shape of a V. Lower back down and repeat. You can also add to this by raising your knee to your chest once you are in the v position.
The single resistance double crunch requires you to lie on the floor and place your feet in a pulley cable. Raise your upper body while tilting your pelvis and bringing in your knees at the same time. Do not bring your knees to your chest, only to the 90 degree angle. Hold this position for one min and release and repeat.
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