Abs, Abs and more Abs Workout

There are 9 exercises – do 10 reps for each exercise – do 3 sets.

ABDOMINAL CRUNCH – REVERSE ON FLOOR
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Lie on the floor with knees bent and shoulders flat against the floor.
Movement :

  • Contract your abdomen and draw knees in to your chest.
  • Hands can be placed out to the side for support.
  • Hold and release.
  • Do not use momentum during the movement. Use abdominal contraction to draw knees in.
  • Repeat recommended repetitions.

ABDOMINAL DRAW LEG SLIDE (ALT LEG)
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Lay on your back with knees bent and feet flat on an inflexible surface.
  • Place a blood pressure cuff (BPC), under your low back (optional).  Note: you may also use your hands as a pressure control.
Movement :

  • Draw your lower abdomen inward toward your spine. 
  • Perform a slight posterior tilt.  The backward motion of your pelvis (posterior pelvic tilt) should place slight pressure on your hands or BPC (+20-30mmhg).  Be sure to relax your glutes! 
  • While maintaining pressure on your hands or BPC, breathe diaphragmatically (from your belly) and slowly slide one leg forward.  If pressure changes more than + or – 5mmhg, return leg to starting point.  
  • The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.
Progression Considerations :

  • Draw your lower abdomen inward toward your spine. 
  • Perform a slight posterior tilt.  The backward motion of your pelvis (posterior pelvic tilt) should place slight pressure on your hands or BPC (+20-30mmhg).  Be sure to relax your glutes! 
  • While maintaining pressure on your hands or BPC, breathe diaphragmatically (from your belly) and extend one leg away from the body but maintain heel height off the ground.
  • Alternate legs and extend to opposite leg away with same technique.
  • If pressure changes more than + or – 5mmhg, return leg to starting point.  
  • The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.

ABDOMINALS – BACKSTROKE
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Movement :

  • Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ‘long’ and not excessively rounded in flexion
  • Hands are to the side, palms facing up (as shown)
  • While holding the crunch, perform a backstroke motion with one hand. The eyes should follow the hand motion
  • Once the backstroke motion has been completed, return the hand to the side and alternate sides

ISO ABS – SIDE LYING
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Lie on the right side with legs bent.
  • Before movement begins, optimal postural alignment is mandatory.
  • Place right elbow directly under the right shoulder for support.
Movement :

  • Draw your lower abdomen inward toward your spine.
  • While maintaining the drawing-in maneuver, lift body up onto forearm and hold for 5-10 seconds (seconds may vary depending on individual abilities).
  • While still maintaining the drawing-in maneuver, lower to the floor.
  • Repeat recommended repetitions.
  • The cervical spine must stay in a neutral position!
  • Do not sacrifice form for more time.

ISO ABS – PRONE UP DOWN MOVEMENT
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate the core with a GOOD drawing in and pelvic floor contraction.
Movement :

  • Start in a plank position, the elbows and knees are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.
  • Place one hand on the ground under the chest, and simultaneously push that arm straight as you place the other hand on the ground under the chest and push it straight.
  • Return to the starting position by bending on elbow down to the ground, followed by the other.
  • Ensure that the hips stay level throughout the movement.

KNEE TO CHEST
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Lie supine on the ground, knees bent to 90 degrees, and place hands on the ground by your side.
  • Activate core with a drawing in and pelvic floor contraction.
Movement :

  • Extend one leg into triple extension (at hip, knee, and ankle) and lift BOTH legs off the ground.
  • Keep your head down and bring extend leg into chest by flexing the hip, knee, and ankle.
  • Bring leg into triple extension again and repeat.

ABDOMINAL CRUNCH – ON SB
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
  • Place hands on the side of head. Do not hold and carry the head!
Movement :

  • Draw your lower abdomen inward toward your spine before initiating the movement.
  • While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.  
  • While still maintaining the draw-in maneuver, lower slowly as far as you can control. 
  • Repeat recommended repetitions.
  • The chin should be tucked toward the chest throughout the movement.
  • Experiment with different arm positions to vary the level of difficulty.

ABDOMINAL CRUNCH – SB LONG LEVER ARM (WITH ROTATION)
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.
  • Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.
Movement :

  • Draw your lower abdomen inward toward your spine. 
  • NOTE:  Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus’s Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a “lower volume” initially for control.
  • While maintaining the drawing-in maneuver, raise chest up so that your shoulders lift from the ball. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.
  • While still maintaining the drawing-in maneuver, lower to the ball.
Progression Considerations :

  • Draw your lower abdomen inward toward your spine. 
  • NOTE:  Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus’s Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a “lower volume” initially for control.
  • While maintaining the drawing-in maneuver, raise chest up so rotate to one side.
  • Reverse rotation as you lower back down on the ball.. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.

ABDOMINAL CRUNCH – SB OBLIQUE AGAINST WALL
Reps : 10  Sets : 3  Intensity :  
Tempo :   Rest :  
Preparation :

  • Place feet against a wall, if right hip is on the ball then left foot must be forward of the ball. 
  • Place hip high on the ball and keep neck at 90 degrees to the shoulders.

 
Movement :

  • Starting in a 45 degree position to the wall, slowly lower the body down until the arm almost touches the ball. 
  • At this stage return to starting position and repeat.
  • Upon completion of the reps, change to opposite side.
  • Be comfortable before starting.
  • Don’t rush the exercise.
  • Keep core activated at all times.