Featured Workouts (National Ab Month)

Featured Workouts

Suggested Workouts for Week Two

posted ‎‎Feb 9, 2009 5:15 PM‎‎ by swpea21@aim.com [ updated ‎‎Mar 2, 2009 9:42 AM‎‎ ]

Abdominal Bicycle Crunches: Lie on the floor with your hands clasped behind your head to hold it lightly, elbows pointing to the sides. Bend your knees to your chest. Bring your right knee and left elbow together, trying to touch them; simultaneously extend your left leg so it’s at about a 45-degree angle above the floor. You can lower your extended leg closer to the floor for more challenge if it doesn’t strain your lower back. Don’t strain--only go as far as is comfortable. Repeat on opposite side, bringing your right elbow and left knee together while extending your right leg. Continue to alternate sides. Each alternating side equals one rep. Be sure it’s your torso twisting--not just your neck.

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 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.