Abdominal Workout: Round 2

Try your hand at this Total Abdominal Workout! This is best done following a moderate-intense cardio routine over 20 minutes long to ensure optimal toning and fat burn. Perform ~25 repetitions of each of the following exercises, with small breaks in between as necessary.

Hanging Hip Raise

1. Grab onto bar and hang from the bar with your arms straight.

2. Start position: bring knees up with hip flexed at approximately 90°.

3. Keeping back firmly pressed against back support, slowly lower legs.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.		 hanging hip raise
Ab Crunches

1. Start position: Lie back onto floor or bench with knees bent and hands on the side of your head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.

3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.		 ab crunch
Stick Crunch

1. Start by lying on your back with your legs bent to 90 degrees.

2. Holding a stick or broom handle with both hands reach up and crunch towards your feet.

3. Slowly return to the starting position and repeat for the desired repetitions.		 stick crunch
Power Boat Pose

1. Start by sitting on the floor and extending your legs and arms.

2. Lean back keeping your legs straight with your arms extended in front of you.

3. Hold this balanced position maintaining proper positioning for the desired time limit.

4. Rest and repeat for the desired repetitions.		 power boat pose
Ankle Wiggles

1. Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.

3. Return to start position.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.		 ankle wiggles
Oblique Abductor Raise

1. Start by getting into a lateral plank pose with your hips off the ground.

2. Your only ground contact points should be your feet and elbow.

3. Holding this position raise your outside leg keeping it straight until you reach full range of motion.

4. Return your leg to the starting position and repeat for the desired repetitions.

5. Switch sides and repeat.		 oblique abductor raises
Double Crunch

1. Lie back onto floor or bench with knees bent and hands at the side of your head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Start position: Hands at the side of your head and knees bent at 90 degrees.

3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.

4. Return to start position.

5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.		 double crunch
Plank

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.

2. Hold this position keeping your body parallel to the ground for the required time.		 plank
Straight Leg Oblique Rotations

1. Starting Position: Lie on your back and raise your legs straight into the air.

2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.		 Straight leg oblique rotations
Air Bike Crunches

1. Start by lying on your back with your hands at your sides and thighs bent 90 degrees at your hip.

2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side.

3. Continuously repeat this pattern for the prescribed repetitions.		 air bike crunches

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