Bonus ABS round
1. Crunches
Reps: 25
Lie on your back
with your knees bent at a 90o angle. Place your finger behind your
head for support, elbows out to the sides (a).
Exhale and curl
up by lifting your head, shoulders and upper back off the floor (b). slowly
lower to the start position and repeat.
2. Bicycle sit-ups
Reps: 25 each side
Lie on your back
with your hips and knees bent to 90o and your feet off the floor.
With your
fingers lightly behind your head for support, exhale and lift your right
shoulder toward your left knee as you extend your right leg away from you (a).
repeat, alternating sides in a bicycle motion (b).
3. Reserve curls
Reps: 25
Start on your
back with your legs above you, your feet pointing at the ceiling and your knees
slightly bent
Keeping your
hands on the floor next to your hi[s, contract your abs and roll your hips up
and off the floor by lifting your leg higher towards the ceiling. Return back
to the floor slowly, using your lower abs to control the move.
4. Oblique sit-ups
Reps: 25 each side
Lie on your back
with your knees bent and twisted to the left so they are touching the floor
(a). Bend your elbows and interlace your fingers behind your head to support
your neck.
Exhale, then
pull in your abs as you lift your head and upper back off the floor (b). Pause
at the top of the move, then inhale and slowly lower your shoulders back to the
floor.
5. Alternating leg ‘V’ sits
Reps: 25
Lie on your back
with your legs straight and your arms stretched above your head
Lift your head
and shoulders off the ground, while simultaneously raising your left leg. lower
back to the floor, then repeat, bringing your trunk up to meet your right leg
