300 Abs
30 Crunches
Lie on your back on the floor. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.Cross your arms in front of your chest. Your head and neck should be resting on your hands. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, When y our shoulders are off the ground, pause and hold that position for a full second (or more).
20 Bicycles Crunches
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion.Alternately touching your elbows to the opposite knees as you twist back and forth.
30 Vertical Toe Touches
Stretch out on the ground. Legs vertical. Arms wide open and palms facing the ceiling.Raise your trunk keeping your legs as firmly as possible in the same position.Try to touch the outside of your ankles with your fingers.
20 Reverse Crunches
Lie on the floor and place hands on the floor or behind the head.
Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps.It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum
15 Side Plank Hip Lifts (R)
Lie on right side, left foot crossed over right, right elbow under shoulder, and left hand on hip. Press into right forearm and raise right hip and thigh off ground. Lower hip without touching mat, then lift again.
30 Crunches
Lie on your back on the floor. Bend your knees. Your feet can be flat on the floor, or you can keep them suspended in the air during your crunches for a little extra crunch.Cross your arms in front of your chest. Your head and neck should be resting on your hands. Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak. It is very important not to lift your entire back off the floor, When y our shoulders are off the ground, pause and hold that position for a full second (or more).
15 Side Plank Hip Lifts (L)
Lie on right side, left foot crossed over right, right elbow under shoulder, and left hand on hip. Press into right forearm and raise right hip and thigh off ground. Lower hip without touching mat, then lift again.
20 Bicycles Crunches
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion.Alternately touching your elbows to the opposite knees as you twist back and forth.
40 Russian twists
Start out sitting on the floor with your knees bent so that you can place your feet flat on the ground. Lean back so that your body is in a 45-degree angle,, while keeping your back straight. Raise your feet up until your lower legs are parallel to the floor. Balancing your weight on your glutes, bend your elbows and clasp your hands together in front of your chest. Twist your torso to the right side and try to bring your hands as close as you can to the floor. Move only your upper body while keeping your abdominals engaged throughout the motion. Finally, twist over to the left side and bring your hands toward the floor. Avoid using momentum – be sure to control the motion. To complete one set, continue twisting from the right to the left side.
30 Bicycles crunches
Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.With your hands gently holding your head, lift your knees to about a 45-degree angle. Slowly, at first, go through a bicycle pedal motion.Alternately touching your elbows to the opposite knees as you twist back and forth.
15 Obliques v-ups (R)
Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head . Lift your straight legs off the floor, bringing your torso toward your legs . Slowly return to start. That's one rep.
20 Reverse Crunches
Lie on the floor and place hands on the floor or behind the head.
Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower and repeat for 1-3 sets of 12-16 reps.It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
15 Obliques v-ups (L)
Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand behind your head . Lift your straight legs off the floor, bringing your torso toward your legs . Slowly return to start. That's one rep.
References: www.passion4profession.net, wiki.com, www.workout-x.com. The 300 abs can be found all over the internet- bodybuilding.com, muscle and fitness.
As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown
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