Thursday, August 7, 2014

Ripped Abs Strength Training Mini Circuit

25 Bicycle Crunches
  1. Keep a mat on the floor and lie on it.
  2. Now keep your hands behind your head and interlock your fingers. Also put your feet in air.
  3. Now lift your head up and touch your right elbow to the left knee while pulling your leg up towards your head.
  4. Now do the opposite with left elbow and right knee.
  5. Perform these in sets of 10-20 repetitions
20 Reverse Crunches
  1. Lie on the floor and place hands on the floor or behind the head.
  2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  4. Lower and repeat for 1-3 sets of 12-16 reps.
  5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
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30 Oblique V-Ups
  1. Lie on your left side, legs angled 30 degrees from your hips.
  2. Rest your left arm on the floor and put your right hand behind your head 
  3. Lift your straight legs off the floor, bringing your torso toward your legs 
  4. Slowly return to start. That's one rep. 

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60 second Side Plank
  1. Lie on your right side with your legs straight.
  2. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.
  3. Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.

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40 Russian Twists
  1. Sit on the ground with your knees bent and your heels about a foot from your butt.
  2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
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