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ABDOMINALS |
AT-HOME
TRAINING
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WHETHER YOUR “HOME” IS ALONG
a stretch of beautiful beaches, or in a slightly less
spectacular locale, the same truth applies — you can do
these moves almost anywhere, meaning you have no excuse to
miss any more ab workouts.
>>
This is a circuit, which means you go from exercise to
exercise with no rest in-between. So you’ll do 20 hip
thrusts followed immediately by 20 straight-leg crunches,
and then the reverse crunch and crossover in short order.
Rest 30 seconds and repeat the sequence again twice.
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#3 |
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EXERCISE |
SETS
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REPS
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Hip Thrust
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3
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20 |
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Straight-Leg Crunch |
3 |
20 |
| Reverse Crunch |
3 |
20 |
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Crossover Crunch |
3 |
20 per side |
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Do all four exercises as a circuit with no
rest between movements. After you finish the
circuit, rest 30 seconds and repeat two more
times.
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REVERSE
CRUNCH
START:
Lie face-up on the ground with your hands extended at your
sides, feet up and thighs perpendicular to the ground.
MOVE: Slowly bring
your knees toward your chest, lifting your hips and glutes
off the ground, and try to maintain the bend in your knees
throughout the movement. Return under control.
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STRAIGHT-LEG CRUNCH
START: Lie face up on
the ground with your legs straight up in the air, which
requires your lower abs to work isometrically. Cup your
hands behind your head.
MOVE: Curl up as high
as you can to bring your shoulder blades up, simultaneously
pressing your lower back into the ground. Don’t pull on your
head in an effort to go higher.
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HIP THRUST
START: Lie face-up on
the ground with your arms spread slightly, palms down to
provide balance. Lift your legs to nearly perpendicular to
the ground.
MOVE: Raise your hips
and glutes straight up off the ground by using your
abdominals — imagine trying to touch the ceiling with the
soles of your shoes — then lower your hips back to the start
position.
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CROSSOVER
CRUNCH
START:
Lie face-up on the ground, knees bent about 60 degrees and
feet flat. Cross your left ankle over your right knee. Cup
your hands behind your head.
MOVE: Curl up as high
as you can, bringing your shoulder blades off the ground,
simultaneously trying to bring your right elbow across your
body toward your left knee. Do all your reps for one side
before switching to the other.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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