Wednesday, March 23, 2011
My Abs Workout Program (Week 3, Days 1 and 2)
This week is all about patience, as far as I can tell. Sometimes it feels as if I'm hardly making any progress at all. Some days I get very discouraged. But, I have to believe that I am following a good workout plan and that good things are soon to come.
Here is the first part of week three:
Description of exercises:
Reverse crunches: Lie on the floor on your back, head up and chin to chest. Legs up so thighs are perpendicular to body, calves parallel to floor. Picture a chair-sitting position, only on your back. Hands on sides or behind your head. Use lower abs to raise hips off floor toward rib cage, arching knees toward forehead. Then lower hips in controlled motion. When hips lightly touch floor, bring them back up again. Remember, keep constant tension in your abs. Repeat.
Crossovers: Lie on your back, knees up and both feet on the floor. Cross your left leg over the right leg. Rest your ankle just below the knee, making a triangle with your legs. Right hand goes behind your ear, elbow straight out. Rest head and elbow on floor. Place your left hand on your right side (over your abs). From this position, use your abs to raise and twist your right shoulder toward your opposite knee. Then, lower your torso back towards the floor. Repeat. Reverse the procedure for the opposite side.
Crunches: Knees up: Lie on back and raise legs so your thighs are perpendicular to your body, placing your calves and feet parallel to the floor and hands in position of choice. From this position, use your upper abs to raise your shoulders and back off the floor in a forward-curling motion. Then, lower your torso to the starting position, lightly touching your shoulder blades to the floor. Repeat.
(Days 1 and 2)
1. Reverse crunches----10 reps----45 sec. rest
2. Crossovers-----20 reps----45 sec. rest
3. Crunches: Knees up----20 reps----45 sec. rest