ABDOMINAL EXERCISES

Abdominal Routines
Routine 1:
V-Ups Straight Leg Crunch Ankle Grabs Bicycles Reverse Crunches V-Sit Scissors Reg. Crunches Plank Holds 25x 40x 40ea. side 3 count 30 32x 30x 50x 2x30 sec.

Routine 2:
Crunch w/ Leg Raise Ankle Grabs Knee-to-Elbow Pull V-Sit Crossovers Reg. Hip Raises Off-to-the-Side Toe Touches Reg. Crunches Roll Backs Supermen 30ea. leg 40ea. side 17ea. side 30x 30x 30x 50x 1x10 3x10

Routine 3:
Pilates Bicycles Oblique Twists Reg. Hip Raises Figure 8's Lotus Crunch Figure 4 Crunch Side Hip Raises Lateral Crunches Supermen 20ea. leg 20ea. side 15ea. side 30x 40x 30x 15ea. side 25ea. side 3x10

Routine 4:
Wood Chopper Circuit V-Sit Hundreds Crunch w/ Leg Raise Seated Side-to-Side Supermen 3x20 ea. One x1 25ea. leg 35x 3x10

Routine 6: Swiss Ball Abs

Reg. Crunches Straight Arm Side-to-Side (w/weight/med. ball) Around the World(w/weight/med. ball) Ball-to-Feet V-Ups Upside Down Crunches Swiss Ball Pikes Oblique Twists Stretch Weighted Sit Ups Plank Holds 40x 30x 15ea. way 30x 30x 25x 25x 25x 2x30 sec.

Routine 5:
Throw Downs Lateral Twists Backwards Crunch Straight Leg Crunch Cross Over V-Ups Plank Holds 2x20rt,mid,lft =1 15ea. side 30x 40x 20x 2x30 sec.

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ABDOMINAL EXERCISES
Routine 7: Med. Ball Abs
Toe Touches Roll Ups Sit Ups (touch ball to toes) Sit Up Side-to-Side Bent Knee Twist Leg Lifts Seated Side-to-Side V-Ups Supermen(w/ball) 30x 30x 25x 20ea. side 20x 30x 35x 25x 3x10

Routine 8:
Plank Holds (w/plate all sides) Straight Leg Crunch Reg. Crunches Reverse Crunches Bicycles Cross Over V-Ups Boat Sit Ups Supermen 30sec ea side 25x 50x 30x 50x 20x 20x 5x10

Routine 9:
Inch Worms Plate Walks Toe Touches Ankle Grabs Crossover V-Ups Roll Backs Plank Holds (all sides) V-Ups Pointers 10x 30/ 15ea. side 40x 25x 20ea. side 1x10 45sec. Each 25x 4x10

Routine 10: Med. Ball Throw

Full Sit Up w/ Chest Pass Full Sit Up w/ Overhead Pass Grab and Give Seated Side Toss Rotating Hand-offs High/Low Hand-offs Diagonal High/Low Handoffs 3x10 3x10 3x10 3x10 3x15 3x15 3x15

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ABDOMINAL EXERCISES

V-ups (Jack Knives)

Crunches

Bicycles

Toe Touches

Toe Touches (Off to the side)

Leg Scissors

Leg Raises

Hip Raises

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ABDOMINAL EXERCISES

Side Hip Raises

Backward Crunches

Backward Crunches (Off to the side)

Seated Side to Side

Plank Holds

Straight Leg Crunches

Crunch w/Leg Raise

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ABDOMINAL EXERCISES

Lateral Crunches

Lotus Crunches

Knee to Elbow Pull

Side Crunches

Lateral Twists

Figure 4 Crunches

Pilates Bicycles

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ABDOMINAL EXERCISES

Throw Down

Roll Backs

Ankle Grabs

V-Sit Scissors

Cross Over V-Ups

V-Sit Crossovers

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V-Sit Hundreds

Straight Arm Med Ball Side to Side

Inch Worms

PLATE WALKS

ROCKY SIT-UPS

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ABDOMINAL EXERCISES

MIDDLE PLANK HOLD

RIGHT SIDE PLANK HOLD

LEFT SIDE PLANK HOLD

BRIDGE

L AND R SIDE PLANK HOLD W/ PLATE

STRAIGHT LEG CRUNCHES

MEDICINE BALL CHEST PASS

OVER HEAD MEDICINE BALL PASS

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ABDOMINAL EXERCISES

GRAB AND GIVE

SIDEWAYS SEATED MEDICIAL BALL TOSS

SEATED SIDE TO SIDE HAND OFF WITH MEDICINE BALL

HIGH/LOW

DIAGONAL HIGH/LOW

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ABDOMINAL EXERCISES

Figure 8s (Keep hands under your rear-end, move feet in a tight figure 8 pattern with feet 6 from the ground)

Around the World on Swiss Ball

Ball to Feet V-ups

Roll Ups

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ABDOMINAL EXERCISES

Sit Ups (touch ball to toes)

Sit Up Side-to-Side

Bent Knee Twist

Pointers

Upside Down Crunches

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ABDOMINAL EXERCISES

Swiss Ball Pikes

Stretch Weighted Sit-Ups

Superman

Superman with Medicine ball or Weight

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ABDOMINAL EXERCISES

Situps

Ripaways

Diagonal Woodchoppers

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