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    Ab Workout: Crunches

    Uploaded by

    Ronak Patel
    This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Ab Workout: Crunches

    Uploaded by

    Ronak Patel
    99 views3 pages
    This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

    Original Description:

    Abworkout

    Original Title

    AbWorkout

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    This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    99 views3 pages

    Ab Workout: Crunches

    Uploaded by

    Ronak Patel
    This document describes an ab workout routine consisting of 9 core exercises: crunches, reverse crunches, oblique crossover crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches. The exercises target the abdominal muscles from different angles using bodyweight movements and equipment like medicine balls and exercise balls to challenge the core.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The passage describes several core strengthening exercises that target the abdominal muscles.

    Some of the abdominal exercises described include crunches, reverse crunches, oblique crunches, planks, bicycles, ball crunches, medicine ball crunches, and all around crunches.

    When performing the plank exercise, one should lie face down on the forearms with palms flat on the floor, push off the floor to raise up onto the toes and rest on the elbows, keep the back flat in a straight line from head to heels, and contract the abdominal muscles to prevent the rear end from sticking up in the air.

    Ab Workout

    Crunches
    Lie on your back with your hands crossed across your chest or with your fingers on the
    sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift
    your torso, lifting shoulder blades off the floor and crunching your rib cage towards your
    lower belly. Hold for two counts, then lower slowly to the starting position.

    Reverse Crunches
    Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the
    abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib
    cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your
    knees to the starting position.

    Oblique Crossover Crunches


    Lie on your back with knees bent, hands behind your head. Keeping lower back pressed
    into the floor, lift your shoulder blades off the floor and then curl your upper body
    diagonally across your body towards your right knee. Contract your abs and obliques at the
    top of the movement.

    Plank
    Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor,
    raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from
    head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from
    sticking up in the air.
    Bicycle
    Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards
    the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten
    left leg out to about a 45-degree angle while simultaneously turning the upper body to the
    right, bringing the left elbow towards the right knee. Switch sides, bringing the right elbow
    towards the left knee.

    Ball Crunches
    Lie face-up with the ball resting under your mid/lower back. Place hands behind your
    head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage
    down toward your hips. As you curl up, keep the ball stable (i.e., you shouldn't roll).

    Medicine Ball Crunches


    Lie on your back with knees bent, medicine ball right below the knees. Squeeze inner
    thighs to hold ball in place. Put hands behind head (cradle your head gently) and without
    straining the neck, lift shoulders and hips off the ground in a crunch, flattening the belly at
    the top of the movement. Lower back down without completely relaxing and repeat.

    All Around Crunches


    Lie face up on ball and hold medicine ball in both hands. Begin with body draped over the
    ball, arms extended behind you. Contract the abs to lift upper back off the ball and bring the
    medicine ball towards your right thigh as you twist to the right, contracting the right side of
    waist. Repeat for all reps and then switch sides.

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