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How To
* Warm up with 5 minutes of light cardio or do this workout after your regular cardio or strength workout
* Option 1: Perform each exercise, one after the other in a circuitformat, going through the circuit 1-3 times
* Option 2: Perform 2-3 sets of each exercise, resting briefly between sets in a straight-set format
* Perform this workout 3-4 non-consecutive days aweek.
Bicycle Lie on the floor and lace your fingers behind your head, knees into the chest. Lift the shoulder blades off the floor and straighten the left leg out while simultaneously turning theupper body, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 16 reps (1 rep is to theright and left). |
Captain's Chair or Chair LiftsIf you have access to a Captain's Chair (found at many gyms), stand on the chair and grip handholds to stabilize your upper body. Press your backagainst the pad and contract the abs to raise the legs and lift knees towards your chest. Lower and repeat for 16 reps. Alternative: Chair Lift (Not Pictured): Sit in a chair and put all the weight inyour hands as you lift your hips off the seat, feet on the floor. For a very advanced exercise, lift one or both feet off the ground, balancing on your hands. Lower and repeat for 16 reps. |
BallCrunchLie with the ball resting under the mid/lower back and place hands behind the head or across the chest.  Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage downtoward your hips. Lower and repeat for 16 reps. |
Vertical Leg Crunch Lie on the floor and extend the legs straight up with knees crossed. Place your hands behind the head for support and contractthe abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Lower and repeat for 16 reps. |
 Ab Roll Kneel in front of the ball and place your hands on the...