Post by Nelda Newton CFT, SFN on Jan 16, 2012 22:38:42 GMT -5
Abs
Hanging Leg Lifts
. 5 x 15
Standing Ab Twist holding 25 lb plate
. 3 x 15
Flat Bench Leg Lifts holding 8 lb dumbbell between feet
keeping shoulders & butt on bench, raising feet from floor towards ceiling
. 3 x 15
Flat Bench Hip Raises
keeping upper back & shoulders on bench, raising hips to lift toes towards ceiling
. 4 x 25
Crunches
. 4 x 25
I incorporate a variety of exercises to work the lower abs, upper abs, and the obliques. I also superset in a staggered pattern to keep the rest time short while allowing my body to recover enough to hit the next set hard.
Hanging Leg Lifts
. 5 x 15
Standing Ab Twist holding 25 lb plate
. 3 x 15
Flat Bench Leg Lifts holding 8 lb dumbbell between feet
keeping shoulders & butt on bench, raising feet from floor towards ceiling
. 3 x 15
Flat Bench Hip Raises
keeping upper back & shoulders on bench, raising hips to lift toes towards ceiling
. 4 x 25
Crunches
. 4 x 25
I incorporate a variety of exercises to work the lower abs, upper abs, and the obliques. I also superset in a staggered pattern to keep the rest time short while allowing my body to recover enough to hit the next set hard.