Ab Circuit of Champions
Unless otherwise noted do 24 of each exercise
1. Crunch In and Out:
Place your hands on the floor with your chest upright. Tuck your legs in and out while keeping your chest upright.
2. Seated Bicycle:
Place your hands on the floor with your chest upright. Bicycle your legs around while keeping your chest upright. One rep is a full cycle with both legs.
3. Reverse Bicycle:
See above but move your legs in the opposite direction as before.
4. Crunch In and Out with Arms:
See #1 but with each rep place your hands on your knees and bring them out to the side and back.
5. Cross Leg Sit-Up:
Lie on your back with your legs crossed at the ankles. Holding your right arm towards the ceiling place your left behind your head. Sit up while reaching towards the ceiling and then across your body to the floor. Repeat this with the left arm as well. 12 on each side.
6. Scissor Switch:
Lie on your back with one leg towards the ceiling, arms at your side, and your other leg 6" off the ground. Flex your feet and hold for two seconds, then switch. 12 on each side, slow and controlled.
7. Hip Raise and Lift:
Lie on your back with the bottom of your feet together and your knees to the side. With your arms at your side lift your hips and legs up towards the ceiling then lower back down.
8. Hip Lift:
Lie on your back with your legs pointed upwards, feet flexed. Keeping your arms at your sides, press your hips towards the ceiling.
9. Hollow Crunch 2.1.1:
Lie on your back in a hollow possition, start by crunching both legs to your chest, then just the left, and just the right leg. Repeat 8 times.
10. Oblique V-ups:
Lie on one side with a slight pike, place your top hand behind your head and your bottom handstraight and next to your body. pull your body into a v-up untill your elbow and knee touch. 24 on each side.
11. Single Leg V Reach Up:
Lie on your back and place one heel as close to your butt as possible. Lift the other leg straight into the air. With flexed feet reach up and touch your toes. 12 on each leg.
12. Tuck Hollow Hold Twist:
Sit on the floor in a tucked hollow hold position. Clasp your hands together and place your hands on the floor to your left and then on the floor to the right. Repeat 40 times (quick motion is a plus).