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Abdominal Workout

No weights or other equipment required. Use these techniques to strengthen your core to build up to a well defined six pack, get rid of flab and love handles.  These exercises are designed to be done by both men and women. I would recommend doing this set up to four times a week for good results. All it takes is 15-30 min a day.

Standard Crunch

Lay flat on back, arms supporting head.

Raise upper body (as far as you are able to go).

Exhale on action.

Work up to 3 sets of 10

Obliques (cross over raise)

Lay flat on back, cross leg over other, arms supporting head.

Raise upper body (as far as you are able to go).

Exhale on action.

Work up to 3 sets of 10

Sideways Crunch

Lay flat on back, arms supporting head.

Crunch slowly by pulling elbows toward opposite knee (as far as you are able to go).

Alternating action.

Exhale on action.

Work up to 3 sets of 10

Triangular Crunch

Lay flat on back, cross legs, arms supporting head.

Crunch slowly by pulling elbows toward opposite knee (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Straight Crunch

Lay flat on back, stretched out legs, arms supporting head.

Crunch slowly by lifting upper body slightly (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Square Crunch

Lay flat on back, arms supporting head.

Crunch slowly by pulling up towards knees (as far as you are able to go)

Exhale on action.

Work up to 3 sets of 10

Upward Crunch

Lay flat on back, arms stretched out supporting head.

Crunch slowly by pulling up legs and arms to the sky.

Exhale on action.

Work up to 3 sets of 10

Butterfly Crunch

Lay flat on back, arms stretched out supporting head.

Crunch slowly by pulling up legs and arms to the sky creating a V with your legs.

Exhale on action.

Work up to 3 sets of 10

Side Leg Raise

Lay flat down on side, arms in front supporting back.

Raise straight leg.

Exhale on action.

Continue with other side.

Work up to 3 sets of 10

Push-ups (Men)

Back always straight.

Basic push-up with arms.

Exhale on action.

Work up to 3 sets of 10

Push-ups (Women)

Back always straight.

Basic push-up with arms (using knees as pivot point).

Exhale on action.

Work up to 3 sets of 10