Chandi Schwab
This is an awesome workout for your abs. Give it a try and stay with it.You will notice a difference. This is what i have been doing.It says to do it every other day.Sometimes I do it 2 days in a row. Use your best judgement. Also it says to do 25 reps of each. Start where you feel comfortable and work your way up to the 25. body positioning is very key so focus on having the right form.That is more important than having the wrong form and being able to do more reps.Try it!Good luck!Please comment on any questions or on how it is going.
1)In and Outs:(25 reps.)Hands are placed right beside your bottom. Legs extended and chest propped up balancing weight where your hands and bum are. Bend your knees into your chest and then extend your legs back out and consider that one rep.
2)Bicycles:(25 forward 25 backward)Body is in the same position you just make a bicycle motion with your legs keeping them off the ground.Then do the same thing reversed for the second set.Remember to keep your back straight with good posture.
3)Crunchy Frog:(25 reps)This is also the same positioning except hands are off of the ground.It is the same as the in and outs except you wrap your arms around your legs when your bending them in to your chest calling that one rep.
4)Wide leg sit-ups:(25 reps)Lie down on your back with your legs widespread. Put you arms straight up over your head. Your next rep will touch your right toe.Bring your chest straight up to the ceiling along with your extended arms and touch your left toe with your hands.Your next rep will touch your right toe.
5)Fifer Scissors:(25 reps)Extend one leg straight as possible above the floor, and the other leg straight up to point to the ceiling.With each second bring legs down so each leg will switch positions with the other.So there will always be one leg straight to the ceiling and another parallel to the floor.
6)Hip Rock and Raise:Have your feet together by the bottoms of your feet like clamping your hands together.Raise legs up pulling knees to the chest.The key is where you point both feet to the ceiling to get that extra umph to your abs.
7)Pulse UPS:Both legs are straight to the ceiling.Raise as if you are trying to land your heels on the ceiling.Try not to rock too much.You may want to cushion your lower back with a pillow.
8)V-up/Roll-up:(25 reps)Lie straight on the floor.Raise your torso up to touch your toes with your legs together and straight out in front of you.When you go to lay you torso back down on the ground bring your legs that are straight out in front of you up in the air and reach up and touch them again and then roll back down into position.
9)Oblique V-ups: Lie on one side hand behind head.Weight should be on your hips and bum. The other hand in front of your body for balance.Bring your body up so that the elbow that is behind your head meets your knee as you bring your legs up.That is one rep.(do 25 on each side)
10)Leg climbs: Have one leg extended in the air and the other bent down with your heel touching your bum.Do hand grabs up your leg to your toe. Tap your foot and come down.(your muscles are pretty tired by this point so you just do your best at 12 reps per side.)
11)Mason twist: Killer way to end it. Same position as at the beginning balancing on your bum.Clasp your hands in front of you.Tap either side of the floor with your clasped hands each side counting as one.Do 50 taps without your legs or back touching the ground.Again...this is a great workout.Sometimes it is hard to follow workouts by instruction only so if you search ab ripper X images on google you can get a visual picture of each step which is very helpful.Good luck!!!
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