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8 Minute Abs

This document provides instructions for a series of abdominal exercises to be performed over several weeks. It describes 20 different exercises in detail, including proper form and variations. The goal is to progressively challenge the abs to help achieve a toned midsection, especially in time for spring break. Drink water and don't get hurt are emphasized.

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GOOSEFUT
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338 views

8 Minute Abs

This document provides instructions for a series of abdominal exercises to be performed over several weeks. It describes 20 different exercises in detail, including proper form and variations. The goal is to progressively challenge the abs to help achieve a toned midsection, especially in time for spring break. Drink water and don't get hurt are emphasized.

Uploaded by

GOOSEFUT
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPT, PDF, TXT or read online on Scribd
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8 minute abs

Cheben
Notes
 Hopefully this helps get everyone those Spring
Break Abs before… well… spring break
 The next few slides are exercises for you to do for
a select period of time. The Excel file has on it a
progression table which sets up each week’s ab
workout, progressively making it harder
 I’ll send another email with some pictures out of
an ab magazine; there are a couple of tips I found
useful.
 Have fun, DON’T GET HURT, and feel the burn
baby!!!
Notes
 Each exercise is timed so don’t do as
many as fast as you can, go slow, really
slow if you want, that’s ok
 For exercises that involve isolating one
side, do the one side for the time interval
(30 seconds) then do the other side
(another 30 seconds)
 Try to keep up with the workout!
 Drink water!
Sit-up
 Lay with legs bent
 Hands locked
behind head
 Uh… sit-up (until
neck is
perpendicular to
butt)
Straight Leg Sit-up
 Lay with legs
stretched out, hands
clasped behind head
 While keeping legs
straight (as best you
can) sit-up and go as
far as you can
 Try to touch elbows to
legs but if not, just
get a good flex
Alternating Bent Leg Sit-up
•Lay with hands
clasped behind head,
lay one leg flat and the
other bend.
•Sit up so that the
same side elbow
touches the same side
knee
•You shouldn’t be
coming all the way up
it should meet about
half way.
•If you struggle, put
arms down by waist
and sit up and touch
the bent leg’s heel
Butterfly Sit-up
 Lay on your back with
your hands clasped
behind your head
 Place your legs in the
butterfly stretch
position
 Sit-up should not be
full (though you can if
you want) rather it
should be more of a
crunch
3-part Sit-Up
• Lay with hands clasped
behind head, legs up
like you are going to do
a crunch
1. Do a crunch, touching
both elbows to both
knees
2. Touch left elbow to
right knee
3. Touch right elbow to
left knee
Flutter Kicks
 Put hands under
butt (you don’t
have to) and
extend legs out
 Alternate lifting
each leg up and
down like a scissor
motion
Rollers
 Lay on the ground
with your hands
under your butt
 Lift you legs off
the ground
 Pull your knees to
your chest and lift
your hips off the
ground
 Return to the first
position
Rollers Extended
•Do the same thing as
“The Roller” except when
you pull your hips off the
ground, shoot your legs
up and try to push your
hips even higher
•Try not to roll back too
far past perpendicular for
this makes it so that you
are using momentum to
put your legs up. Rather,
try to put your legs
straight up from the
ground, 90 degrees and
pull your hips up
Reverse Leg Throws
•Lay with your legs off the
ground straight with your
hands under your butt.
•Keeping your legs as
straight as you can, pull
your feet up to meet 90
degrees with the ground
•If you get tired you can
throw your legs past 90
degrees for a brief second,
this gives you a little rest
time
Wide Reverse Leg Throws
 This is the same
as normal Reverse
Leg Throws except
this time your legs
are apart about 60
degrees
Scissors

•These are similar to the


“Flutter Kick” except this
time the scissor motion is
horizontal, alternating
which leg is on top ever
repetition.
•Keep you legs around .5
- 1 foot off the ground
through out the whole
exercise
Sliders
 Sit with your back and
feet off the ground
 Lower your torso and
your legs so that you
are lying flat, except
your butt is only
touching the ground
 Return to the original
position, never letting
anything but your butt
touch the ground
 For rest, you can sit in
the up position for
awhile
Static
 Put hands under
butt and extend
legs straight
 Hold feet around 6
inches off the
ground
 …Don’t Move
Reach Ups
 Lie on your back with
your legs in the air (90
degrees or whatever,
doesn’t really matter)
 Reach up with your
hands and touch your
ankle/foot
 Try to not throw your
arms up as this creates
momentum which makes
it easier
 Also try not to bring
your feet to your hands,
rather reach your hands
you your feet.
Side Ups
 Lie on your side, with legs
together and bent at 90
degrees
 Put same side hand on back of
head and the other on your hip
 Rotate so that both should
blades are touching the
ground, but your legs are still
90 degrees to the side.
 Sit up with the same side as
your top leg, with the same
side hand behind head, and
touch the same side hip
 For greater flex, hold in the up
position for a second then
come down slowly.
 Try to keep both shoulder
blades on the ground in the
down position, this ensures
proper work of side muscles.
Side Ups Extended
 This is the same
concept as “Side
Ups” except now
your legs are
straight and the
same side leg is
held in the air
through the entire
exercise
Bicycle
 Little explanation
necessary
Crawler
 Lie with your legs bend
and on the ground
 Flex your stomach in a
crunch position so that a
majority of your back is
still on the ground
 Rotate your torsoe left
and right “fighting” the
resistance of the ground
as you rotate
 Try to go as far to the
left and right as you can
 Arms can be crossed on
chest or lie flat parallel
to the ground and touch
foot to foot.
V-Ups
 Lie with your arms above your
head and legs extended
 Flex up so your torso and lower
body meet in the middle at
about 50 degrees
 In the down position, try not to
rest your feet or your shoulders
on the ground, keep flexed the
whole time
 If you can’t do it, then rest
your shoulders on the ground
every rep
 Try not to throw your arms up
to get up, just let them come
up to complete the motion
(though if you can’t get up
then you should do this to
complete the exercise.

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