Abdominal Workout: Round 1

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.

V-Up

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. 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. Also raise legs up towards ceiling and attempt to touch your hands to your feet.

3. Return to start position.
V-Up Ab Exercise
Full Sit-Up
1. Start position: 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. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.

3. Return to start position.

4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.		 Full Sit-Up
Single Leg Plank Raise

1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.

2. Once the plank is formed raise one foot off the ground and then return to the starting position.

3. Repeat this movement for the desired repetitions alternating back and forth between legs.		 Single Leg Plank Raise
Alternating Toe Touch

1. Start position: Lie back onto floor or bench with feet up into the air. 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. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.

3. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body.		 Alternating Toe Touch Exercise
Reverse Crunch Scissor Kicks

1. Start by lying on your back with your legs perpendicular to the floor.

2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor.

3. Lift your leg back up and then repeat with the other leg for the desired repetitions.

4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor.		 Reverse Crunch Scissor Kicks
Push-up With Rotation

1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.

2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.

3. Complete this movement for the desired number of repetitions.

4. To make this more challenging hold a dumbell in each hand while completing this movement.		 Push-Ups with Rotation
Reverse Crunch With Hands Above Your Head

1. Start by lying on your back with your hands above your head.

2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest.

3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs.		 Reverse Crunch
Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands at the side of your head.

2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.

3. Return to the starting position and repeat according to the required repetitions.

4. Repeat with the other side.		 Oblique Crunch
Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.

2. Slowly lift your hips off the floor and towards the ceiling.

3. Lower your hips to the floor and repeat for the prescribed number of repetitions.		 Hip Thrusts
Double Leg Pressouts

1. Start by lying on your back with your knees towards your chest and your arms flat on the ground.

2. Keeping your back flat throughout the movement kick your legs out and away until they are almost straight.

3. Bring your legs back in and repeat for the required number of repetitions.

4. If you are unable to keep your back flat on the floor throughout the movement shorten the distance that your legs extend until you get stronger.		 Double Leg Press-outs

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