women

Bonus ABS round

1.    Crunches

Description: 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

Description: 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

Description: 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

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