Here is a free ab workout for your enjoyment or pain... as the case may be. Hint: If you are brand new to training, you may want to do this routine once a week, if you are a regular exerciser you may do this routine up to three times per week.
*Please note that in all cases of doubt or pre-existing conditions, you should check with your physician before attempting any exercises.
Today's question: Which "swim stroke" is used in the last ab exercise?
| Your Freebie Ab Workout |
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest | | Abdominal Crunch - Heel on Toe (DB) | Exercise | 2-3 | 12-15 | N/A | N/A | varies | as necessary | | Abdominal Crunch - SB Oblique Against Wall | Exercise | 2-3 | 12-15 | N/A | N/A | varies | as necessary | | Abdominals – Backstroke | Exercise | 2-3 | 12-15 | N/A | N/A | varies | as necessary | |
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| ABDOMINAL CRUNCH - HEEL ON TOE (DB) |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | varies | | Tempo : | N/A | Rest : | as necessary |
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Preparation :
- Lay flat on floor with legs straight out.
- Place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling.
- Activate core and glutes by drawing in navel towards the spine and squeezing the glutes.
- Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive.
| Movement : - Lift shoulders clear of the floor or until the lower abdominals are felt working, focusing on the ceiling.
- Pause momentarily and slowly return to the starting position.
- Repeat this action for allocated repetitions then change to other side of the body.
- Make sure that neck is fully supported throughout exercise.
- Only lift as far as you feel comfortable, don’t strain.
- Quality is far more important than quantity, so once form has diminished discontinue the exercise.
| Progression Considerations : - Lift shoulders clear of the floor or until the lower abdominals are activated, focusing on the ceiling.
- Hold dumbbell in one hand only.
- Rotate as you raise body and rotate towards the foot that is resting on top of the other foot.
- Pause and slowly return to the starting position.
- Repeat this action for allocated repetitions then change to other side of the body.
- Make sure that neck is fully supported throughout exercise.
- Only lift as far as you feel comfortable, don’t strain.
- Quality is far more important than quantity, so once form has diminished discontinue the exercise.
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| ABDOMINAL CRUNCH - SB OBLIQUE AGAINST WALL |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | varies | | Tempo : | N/A | Rest : | as necessary |
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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.
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| ABDOMINALS – BACKSTROKE |
| Reps : | 12-15 | Sets : | 2-3 | Intensity : | varies | | Tempo : | N/A | Rest : | as necessary |
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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
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