Get Flat Abs – Part Two

Now that we’ve trimmed down our midsection through eliminating some things out of our diets like carbonated beverages, sugar and sodium, and were getting in our cardio sessions a few times a week, let’s get right into sculpting and firming your abs. I’m going to show you 6 workouts to target your lower and upper abs, and obliques
*3 sets of 15 reps for each*

 

*Obliques- Double – Side Jackknife

Lie on your left side, your legs stacked one on top of the other and straight. Wrap your left arm in front of your torso, placing it on your right hip, and put your right hand behind your head. At the same time raise your upper body and legs, bringing your head towards your hips. Slowly return back to the start position in a controlled motion and repeat 14 more times. Turn and do the other side. That’s one set. If this is too hard, start out by lifting just one leg.

*Upper and lower abs and obliques – V-Crunch

Lie on your back, legs straight up in the air. Extend your arms straight up, towards the ceiling. Contract your abs and lower your legs so that they’re at a 45-degree angle with your hips. Then reach up toward your left leg, at the same time raising it and bringing it inline with your hips. Lower your left leg. Repeat with the right leg to finish one set.

*Upper and lower abs – Butt Raise Crunch

Lie on your back, knees bent, feet flat on the floor, and hands locked behind your head. Raise your hips off the floor as to letting something pass under it (bridge position). Maintaining this position, tighten your abs, then raise your upper half (head, neck and shoulders) off the floor. Pause for two seconds, lower and repeat. 15 times is one set.

*Upper, obliques and lower abs – The Cross Over Crunch

Lie on your back, face up, knees bent, feet flat on the floor. Place your hands behind your head, fingers locked. Lift your right shoulder off the floor, abs contracted, take your right elbow and reach for your left knee, keeping your motion slow and controlled. Repeat on other side. That’s one set.

*Lower abs – Bent Leg Knee Raise

Lying on your back, head and neck relaxed, chin up, place your hands face down at your side, next to your butt. Feet flat on the floor. Solely using your lower abdominal muscles raise your knees up towards your chest, then slowly lower your feet back down towards the ground. Let your feet lightly touch the floor, then repeat. 15 times is one set.

This last one is my favorite for your lower and upper abs.

*Knee Tuck Ins

Lie flat on your back, legs on the ground straight, hands behind your head and fingers locked. Simultaneously lift your upper half (head, neck and shoulders) up while lifting up your bottom half, bedding both knees and tucking them into your chin. Extend legs straight, not touching the ground the rest of the time, and repeat. 15 times is one set.

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