Post by samiam on May 13, 2009 20:16:00 GMT -5
I've been doing this since track started, and it's been amazing. It gives you a great core, but you also look super hot. I'm not going to get into the whole nutrition thing, because you should all already know that's the most important of abs. This is simply for those who have the bf % down and want to build up the muscle.
This is a pretty tough workout, so don't feel bad at all if you can't do all the reps on your first few tries. Do however many you can with good form and then move on to the next one.
Butterfly kicks-30 reps- While on your back, raise one leg while lowering the other one.Keep your legs straight. One set= both legs have been in the lower position. hands behind your head
Leg Bends- 30 reps- Lying on your back, with hands behind your head, put your legs together and extend them straight forward. Bend them back so your knees are over your chest. Then lift your legs so they are pointed straight up. Lower them back to the position over your knees, then move them to the extended position. That is one rep.
Kicks- 30 reps- Similar to the previous exercise, but the step with the legs straight up is removed. Also, when extending your legs from chest to forward position, the forward position should be higher than what you were doing in the leg bends, and you should be extending them in a kicking motion (not quickly, but not as smoothly as before)
Raised leg crunches- 50 reps- On your back, hands behind your head with your elbows pointed forward. Cross your legs, then lift them so that your thighs are pointing as straight up as possible, and your lower legs must always be above your knees. Make sure to use your abs to lift yourself until your elbows touch your legs. Form is important here, because it's very easy to take a lot of the work off of your abs on this one.
Lifted scissors- 10 reps- Position yourself upside down with your legs, hips, and bottom torso in the air, balanced as much as you can on your shoulders, keeping your hands on your hips to steady yourself. Keep your legs straight and move them back and forth slowly, crossing them in a sort of scissors motion. It looks ridiculous, so if you feel like an idiot chances are you're doing it right. And this is meant to be an easy break to work on your core, so if this is really hurting you then chances are that you're not balancing right.
Lifted bicycle- 10 reps- Stay in the same raised position as before and move your legs slowwwwwwwly in a bicycle motion. One rep is when both legs have been in the lowest position that they will go in your cycle. Heh, cycle. I made a funny.
Leg flips (I know, terrible names, but these are my coach's names for them, don't blame me)- 30 reps- Back on your back now, hands behind your head, elbows stretched outwards touching the ground. Put your legs together, and extend them about 2/3 as far as you can stretch them (it's really a feel thing, you can do this exercise with your legs bent in a lot of different angles, so try some out until you find one that works for you). Keeping your head and elbows on the ground touch your legs to the ground on one side of you, then twist them over to touch the ground on the opposite side, then back again. One rep is touching them to the ground on both sides of your body.
Raised twisted crunches- 30 reps- Basically exactly the same thing as the raised crunches before, but this time you touch one elbow to the opposite leg, down, then touch the opposite elbow and leg, rinse and repeat. 1 rep is touching elbow to leg with both legs.
Leg Raises- 50 reps- On your back, put your hands right below your tailbone for support. Extend your legs straight forward, then lift them up until they are perpendicular to the rest of your body, then lower them to their outstretched position. Your legs should be straight this entire time, and they should never touch the ground. 1 rep for each time you lift your legs to the raised position.
Finally, the DESTROYERS! (Actually called wigglies by my coach, but we decided to change the name, seeing as so horrible an exercise needs a manlier name)- As many reps as you can- No more lying down on your back. Sit on your ass, cross your arms with each hand clutching the opposite elbow. Lift your legs up off the ground and hold them 6 inches off the ground. Now, while crossing your arms, touch one elbow to the ground under it, then the other elbow to the ground on the other side. That is one rep. Do as many as you can until you collapse.
And there you go, sexy abs in a 10-20 minute workout. There are some additional exercises for people that are, to use the scientific term, beasts, but I'm bored after typing all this, so that will have to wait for another day. Also, I know I didn't exactly do a top-notch job describing these exercises, so if you have any questions about form just post about it and I'll make a little ms paint drawing or something to clarify.
This is a pretty tough workout, so don't feel bad at all if you can't do all the reps on your first few tries. Do however many you can with good form and then move on to the next one.
Butterfly kicks-30 reps- While on your back, raise one leg while lowering the other one.Keep your legs straight. One set= both legs have been in the lower position. hands behind your head
Leg Bends- 30 reps- Lying on your back, with hands behind your head, put your legs together and extend them straight forward. Bend them back so your knees are over your chest. Then lift your legs so they are pointed straight up. Lower them back to the position over your knees, then move them to the extended position. That is one rep.
Kicks- 30 reps- Similar to the previous exercise, but the step with the legs straight up is removed. Also, when extending your legs from chest to forward position, the forward position should be higher than what you were doing in the leg bends, and you should be extending them in a kicking motion (not quickly, but not as smoothly as before)
Raised leg crunches- 50 reps- On your back, hands behind your head with your elbows pointed forward. Cross your legs, then lift them so that your thighs are pointing as straight up as possible, and your lower legs must always be above your knees. Make sure to use your abs to lift yourself until your elbows touch your legs. Form is important here, because it's very easy to take a lot of the work off of your abs on this one.
Lifted scissors- 10 reps- Position yourself upside down with your legs, hips, and bottom torso in the air, balanced as much as you can on your shoulders, keeping your hands on your hips to steady yourself. Keep your legs straight and move them back and forth slowly, crossing them in a sort of scissors motion. It looks ridiculous, so if you feel like an idiot chances are you're doing it right. And this is meant to be an easy break to work on your core, so if this is really hurting you then chances are that you're not balancing right.
Lifted bicycle- 10 reps- Stay in the same raised position as before and move your legs slowwwwwwwly in a bicycle motion. One rep is when both legs have been in the lowest position that they will go in your cycle. Heh, cycle. I made a funny.
Leg flips (I know, terrible names, but these are my coach's names for them, don't blame me)- 30 reps- Back on your back now, hands behind your head, elbows stretched outwards touching the ground. Put your legs together, and extend them about 2/3 as far as you can stretch them (it's really a feel thing, you can do this exercise with your legs bent in a lot of different angles, so try some out until you find one that works for you). Keeping your head and elbows on the ground touch your legs to the ground on one side of you, then twist them over to touch the ground on the opposite side, then back again. One rep is touching them to the ground on both sides of your body.
Raised twisted crunches- 30 reps- Basically exactly the same thing as the raised crunches before, but this time you touch one elbow to the opposite leg, down, then touch the opposite elbow and leg, rinse and repeat. 1 rep is touching elbow to leg with both legs.
Leg Raises- 50 reps- On your back, put your hands right below your tailbone for support. Extend your legs straight forward, then lift them up until they are perpendicular to the rest of your body, then lower them to their outstretched position. Your legs should be straight this entire time, and they should never touch the ground. 1 rep for each time you lift your legs to the raised position.
Finally, the DESTROYERS! (Actually called wigglies by my coach, but we decided to change the name, seeing as so horrible an exercise needs a manlier name)- As many reps as you can- No more lying down on your back. Sit on your ass, cross your arms with each hand clutching the opposite elbow. Lift your legs up off the ground and hold them 6 inches off the ground. Now, while crossing your arms, touch one elbow to the ground under it, then the other elbow to the ground on the other side. That is one rep. Do as many as you can until you collapse.
And there you go, sexy abs in a 10-20 minute workout. There are some additional exercises for people that are, to use the scientific term, beasts, but I'm bored after typing all this, so that will have to wait for another day. Also, I know I didn't exactly do a top-notch job describing these exercises, so if you have any questions about form just post about it and I'll make a little ms paint drawing or something to clarify.
