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Abdominal Routines
Abdominal Routines
ABDOMINAL ROUTINES
1
Strengthening your abs helps prevent/alleviate lower back pain. Here's ab training when cutting up, and fits in great with "Get Ripped March"; I work abs at the end of my training day, before cardio. Working 4 sets of each, superset in a circuit.
Crunches - I do these with my back on the floor and my feet on a low bench. I go for 50 reps. Then move right on to;
Leg Raises - I sit on the edge of a bench bringing my legs up, I hold on to the side of the bench for support, cranking out 25 reps. Then right to;
Rope Crunches - Using the tricep push-down rope, I kneel down at the base of the machine contracting my abs, not raising up too far. Go for 35 reps. Next to;
Hyperextensions - I know these aren't an ab exercise but I train them with abs, almost on a daily basis so they don't get forgotten, 25 reps.
A few years ago, after months with a Chiropractor for lower back pain, I started training lower back with hyperextensions. That combined with losing bodyfat i.e.; "gut", I was able to cure all lower back pain.
Now jump back to Crunches and start all over again for three more sets.
ABDOMINAL ROUTINES
2
This is part one of a three part ab routine that I do about once every two to three weeks. I can't take credit for this, as it's off of a videotape by Scott Helvenston titled: "Navy Seal Workout: Ab Blast." Below is the "Beginner" ab routine.
There are two other parts to this workout: "Intermediate" and "Advanced." A lot of these exercises are what I did when I was in the Marines. Thought I'd share this little piece of it with everyone. Enjoy.
Begin by doing some stretches:
Trunk side stretch: 10 reps alternating to each side.
Arms folded across while above your head and move side to side left to right.
Trunk twists: 10 reps alternating to each side.
Similar to twists, but with hands held next to ears.
Windmills: 10 reps
Start standing up, and left hand goes down to right foot, then up and right hand down to left foot, then stand upright. Counts as one rep, repeat 10 times.
Front to rear stretch: 10 reps
Slowly move your upped body front to rear.
The Workout:
Pelvic tilts: 20 reps
Lying on back, knees slightly bent. Use your abs to pull your pelvic up until your rear is off the ground, then down.
Reverse crunch: 10 reps
Leg lift: 20 reps 4 step count
Start with legs 6" off ground. Pull knees up so thighs are 90 degrees to ground, then swing feet up so entire leg is at 90, lower feet and then push feet out so legs are straight again and feet 6" off ground. One rep.
**stretch**
Lying flat on ground, place hands out over head and stretch out.
Cross reach: 10 reps, 4 step count movements
Lying on the ground, bring your legs up so thighs are 90 degrees to the ground and calves parallel to ground. Using abs, pull up and reach across to opposite side. One count is: reach to left, downcenter, reach to right, down.
Oblique crunch: 10 reps on left
Oblique leg lift: 10 reps on left
Do an oblique crunch, and at same time lift top leg up.
Oblique crunch: 10 reps on right
Oblique leg lift: 10 reps on right
**stretch**
Lying flat on ground, place hands out over head and stretch out.
Rope climbs: 10 reps, 4 step count
Similar to a crunch, but put on hand out in front of you as if grabbing a rope, then put other hand out in same fashion, then other hand again. Act as if you are pulling your self up with a rope, but using abs.
"L" crunch: 10 count
Lying flat on back, legs up 90 degrees to ground.
Super crunch: 10 reps, 6 step count.
Lay on back. Start off by bringing left knee up and right elbow together to meet over the stomach, down, then right knee up to meet left elbow together, down, then both elbows and knees together to meet over stomach. That's one rep.
**stretch**
Lying flat on ground, place hands out over head and stretch out.
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