Ab Workout from Every Angle

This ab workout hits your core from every angle! Do forty-five seconds all out and then relax for 15 seconds. Don’t slack – push yourself through it!

Ab Workout from Every Angle

  • 3 toe touches/2 single jack knife crunches

Feet up in the air and reach for your toes 3 times and then alternate a jack knife crunch, extend your arms above your head, bring your opposite leg up to meet the opposite arm. Switch sides.

  • Scissor kicks

Lie on your back on an exercise mat with your legs side by side and extended. Place your fingertips on your head just behind your ears to provide a little support for your head. Lift your head and shoulder blades off the mat. Hover your heels a couple inches off the mat. Cross your legs right over left, then left over right while maintaining the hover off of the ground.

  • Plank steps

Hold a plank (either on your hands or elbows), step one leg out at a time and then walk them back in to the starting position. Core should be tight and hips should be stable.

  • Leg lifts

Raise your legs so they are off the ground, keeping the abdominals tight. Slowly raise your legs 90 degrees, contracting the abdominal muscles. Slowly return to starting position. Do not touch the floor with your feet.

  • Bicycle crunches

Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale. Continue alternating sides.

  • Swimmer pulses

Lay face down on your stomach and lift your right arm and left leg at the same time, switch to opposite leg and arm.

  • Pulse crunches (weight optional)

Lay on your back, and lift your shoulders off of the ground like a typical crunch, then double time it. You can use a weight for added intensity.

  • Plank twists

Hold a plank on your hands, bring your right knee to your left elbow, hold position briefly and switch to opposite side.

  • Side plank right (hold or pulse)

Hold a side plank, either hovering in the air or put on leg down for support. You can hold that position for the full 45 seconds or pulse the movement.

  • Cherry Pickers (Russian Twists)

Lie down on the floor placing your feet on the ground or lift them a few inches for increased difficulty.  Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Twist your torso from left to right. Add weight if you want to.

  • Side plank left (hold or pulse) – see description above

  • Flutter kicks

Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.

  • Reclined punches

Sit back on your tail bone at a 45 degree angle, feet can be on the ground or slightly lifted. Alternate punches left and right and rotate your shoulders back and forth.

  • 4 toe touches + pencil stretch

This is the same exercise you started this routine with, but touch your toes 4 times and then lay back into a pencil stretch, repeat.

Good luck! Now get some water!

 

Author: Jennifer Ridge

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