Abdominal Workout 4
Complete in straight sets with 45 seconds rest in between sets.
Incline Hip Raise
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Starting Position: Start with your arms extended holding the cable handle down and to your left..
1. Bring cable handle up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
- 1 set equals 12-20 reps on each side.
Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.
1 set equals 12-20 reps on each side.