Fight Calories With This Hard Core Abs Workout

Trunk twists reps: 16

1. Stand with your feet at shoulder width and your knees slightly bent.

2. Place your hands in front of you with palms facing away from you

3. Twist your torso to the left, until both hands are facing the left. (Don’t force yourself to go too far – you don’t want to injure yourself.).

4. Now twist all the way around to the right.

Flutter Kicks reps: 16

1. Lie back onto floor Straighten both legs so that they are perpendicular to floor.
2. Slowly lower one leg almost to the floor. Simultaneously switch position of your legs.

 

Calf raises reps: 16

1. Stand tall, feet shoulder width apart. Rest hand on hips
2. Slowly rise up onto your toes. Than lower back to starting position.

 

Crunches reps: 25

1. Lie on you back. Bend your knees. Place your feet on the floor or you can keep them suspended in the air during your crunches. Cross your arms across your chest.

2. Curl you back to lift your shoulders. Use strictly your abdominal muscles.

3. Slowly ease back down to the starting position

Hip raises reps: 10

1. Lie on your back with your knees bent, feet flat on the floor.

2. Squeeze your gluts and raise your hips so your lower back is off the floor.

3. Hold for 5-6 seconds. Return to staring position.

 

Supine Double Leg Raise reps: 16

1. Start by lying on your back and raise your legs to a perpendicular position to the floor.
2. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. .
3. Raise your legs back up to the starting position and repeat.

 

Hip raise- one leg reps: 10

1. Lie on your back with your knees bent, place on foot flat on the floor. Extend the other leg straight upwards.

2. Squeeze your gluts and raise your hips so your lower back is off the floor.

3. Hold for 20 seconds. Return to staring position.

 

Fire hydrant reps: 20 (10 each leg)

1. Get down on your hands and knees. Palms flat to the floor and knees bend at 90 degree angle.

2. keeping your leg bent lift one leg out to the side until the inside of your thigh is parallel with the ground, much like a male dog lifting his leg to urinate.

3. Return your leg back to the starting position.

 

T push ups reps: 5

1. Staring in the Standard Push Up position.
2. Keeping your back straight, extend your elbows lifting yourself off the floor.
3. As you push up lift your right arm straight up and rotate your body to the  right until form a T. Balancing on your left hand and the outside of your left foot.
4. Return to the push up position and repeat on the other side. That’s 1 rep.

 

Straight Leg Oblique reps: 10

1. 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.

 

 

Floor touch reps: 10

1. While standing, leave one leg on the ground. Lift the other into the air.
2. Bent at the waist and touch the floor in front of you.
3. Make it hard by keeping only one foot on the floor through the entire set.

 

Back raises reps: 10

1. Lie face down on floor and extend arms and place hands overhead.
2. Raise chest and head off floor keeping feet in contact with floor. Do not raise head past 8-12 inches
3. Return to start position

 

Point Kneeling reps: 20

1. Kneel on knees and hands.
2. Simultaneously extend the one leg backwards and opposite arm forward. Resist arching your back or neck.
3. Bring the arm and leg back to the starting position. Repeat on the other side

Technorati Tags: abdominal, abs, back, core training, crunches, Flutter Kicks, legs, Point Kneeling, Standard Push, Straight Leg Oblique, Workout