ABDOMINAL EXERCISES

Abdominal Routines
Routine 1:
V-Ups
Straight Leg Crunch
Ankle Grabs
Bicycles
Reverse Crunches
V-Sit Scissors
Reg. Crunches
Plank Holds

25x
40x
40ea. side
3 count
30
32x
30x
50x
2x30 sec.

Routine 2:

20ea. leg
20ea.
side
15ea.
side
30x
40x
30x
15ea.
side
25ea.
side
3x10

Routine 4:

Routine 3:
Pilates Bicycles
Oblique Twists
Reg. Hip Raises
Figure 8's
Lotus Crunch
Figure 4 Crunch
Side Hip Raises
Lateral Crunches
Supermen

Routine 5:
Throw Downs
Lateral Twists
Backwards Crunch
Straight Leg
Crunch
Cross Over V-Ups
Plank Holds

2x20rt,mid,lft
=1
15ea. side
30x
40x
20x
2x30 sec.

Crunch w/ Leg Raise

Ankle Grabs
Knee-to-Elbow Pull
V-Sit Crossovers
Reg. Hip Raises
Off-to-the-Side Toe Touches
Reg. Crunches
Roll Backs
Supermen

Wood Chopper Circuit

V-Sit Hundreds
Crunch w/ Leg Raise
Seated Side-to-Side
Supermen

30ea. leg
40ea. side
17ea. side
30x
30x
30x
50x
1x10
3x10

3x20 ea. One

x1
25ea. leg
35x
3x10

Routine 6: Swiss Ball Abs

Reg. Crunches
Straight Arm Side-to-Side (w/weight/med.
ball)
Around the World(w/weight/med. ball)
Ball-to-Feet V-Ups
Upside Down Crunches
Swiss Ball Pikes
Oblique Twists
Stretch Weighted Sit Ups
Plank Holds

Section 6... ABDOMINAL EXERCISES Page 1 of 13

40x
30x
15ea. way
30x
30x
25x
25x
25x
2x30 sec.

ABDOMINAL EXERCISES
Routine 7: Med. Ball Abs
Toe Touches
Roll Ups
Sit Ups (touch ball to toes)
Sit Up Side-to-Side
Bent Knee Twist
Leg Lifts
Seated Side-to-Side
V-Ups
Supermen(w/ball)

30x
30x
25x
20ea. side
20x
30x
35x
25x
3x10

Routine 9:
Inch Worms
Plate Walks
Toe Touches
Ankle Grabs
Crossover V-Ups
Roll Backs
Plank Holds (all sides)
V-Ups
Pointers

10x
30/ 15ea. side
40x
25x
20ea. side
1x10
45sec. Each
25x
4x10

Routine 8:
Plank Holds (w/plate all
sides)
Straight Leg Crunch
Reg. Crunches
Reverse Crunches
Bicycles
Cross Over V-Ups
Boat Sit Ups
Supermen

30sec ea
side
25x
50x
30x
50x
20x
20x
5x10

Routine 10: Med. Ball Throw

Full Sit Up w/ Chest Pass
Full Sit Up w/ Overhead Pass
Grab and Give
Seated Side Toss
Rotating Hand-offs
High/Low Hand-offs
Diagonal High/Low Handoffs

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3x10
3x10
3x10
3x10
3x15
3x15
3x15

ABDOMINAL EXERCISES

V-ups (Jack Knives)

Bicycles

Toe Touches (Off to the side)

Leg Raises

Crunches

Toe Touches

Leg Scissors

Hip Raises

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ABDOMINAL EXERCISES

Side Hip Raises

Backward Crunches (Off to the side)

Plank Holds

Backward Crunches

Seated Side to Side

Straight Leg Crunches

Crunch w/Leg Raise

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ABDOMINAL EXERCISES

Lateral Crunches

Knee to Elbow Pull

Lateral Twists

Lotus Crunches

Side Crunches

Figure 4 Crunches

Pilates Bicycles

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ABDOMINAL EXERCISES

Throw Down

Roll Backs

Ankle Grabs

V-Sit Scissors

Cross Over V-Ups

V-Sit Crossovers

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ABDOMINAL EXERCISES

V-Sit Hundreds

Straight Arm Med Ball Side to Side

Inch Worms

PLATE WALKS

ROCKY SIT-UPS
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ABDOMINAL EXERCISES

MIDDLE PLANK HOLD

RIGHT SIDE PLANK HOLD

LEFT SIDE PLANK HOLD

BRIDGE

L AND R SIDE PLANK HOLD W/ PLATE

STRAIGHT LEG CRUNCHES

MEDICINE BALL CHEST PASS

OVER HEAD MEDICINE BALL PASS

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ABDOMINAL EXERCISES

GRAB AND GIVE

SIDEWAYS SEATED MEDICIAL BALL TOSS

SEATED SIDE TO SIDE HAND OFF WITH MEDICINE BALL

HIGH/LOW

DIAGONAL HIGH/LOW

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ABDOMINAL EXERCISES

Figure 8s
(Keep hands under your rear-end, move feet in a tight figure 8 pattern with feet 6 from the ground)

Around the World on Swiss Ball

Ball to Feet V-ups

Roll Ups

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ABDOMINAL EXERCISES

Sit Ups (touch ball to toes)

Sit Up Side-to-Side

Bent Knee Twist

Pointers

Upside Down Crunches

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ABDOMINAL EXERCISES

Swiss Ball Pikes

Stretch Weighted Sit-Ups

Superman

Superman with Medicine ball or Weight

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ABDOMINAL EXERCISES

Situps

Ripaways

Diagonal Woodchoppers

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