challenge yourself... (ab overload)

bigred727

ok... another workout i challenge you to try, you tired of doing sit-ups, and crunchs, and seeing no results, push yourself to the max on this... if you want to see results, you cant just do isolation all the time, you have to mix it up with muscle confusion...

ok take 5 simple workouts crunchs, reverse crunchs, side crunchs, the plank, and the reverse plank... start off by doing as manny crunchs as you can do, then without stopping, do as manny reverse crunchs as you can do, dont stop yet... now do as manny side crunchs as you can do (note; when you do the side crunchs dont cheat, count both sides seperet), without stopping, do the reverse plank as long as you can, then without stopping, do the plank for as long as you can, now take a break

(crunch) - lay on a mat or a folded towel, cross your feet, put your legs up off the ground with your neas pointing up, feet pointing down, put your hands behind your head, now bring your elbos to your neas, come back down without your head touching the ground, thats one rep... (note; works your upper abs)

(reverse crunch) - same thing as a crunch just do it backwards, insted of bringing your elbos to your neas, bring your neas to your elbos, and keep your head off the ground, thats one rep (note; works your lower abs)

(side crunch) - lay on a mat or a folded towel, cross your feet, put your legs up off the ground with your neas pointing up, feet pointing down, put your hands behind your head, now bring your right elbo to your left nea, come down, bring your left elbo to your right nea, come down, thats one rep (note; works your side abs)

(reverse plank) - ok this is a little tricky, lay on a mat or folded towel, bring your legs very slightly off the ground and keep them straight as a board, now bring your upper body off the ground 6 inchs or less and put your arms straight out towards your feet and ball up your fists, then tighten up your whole upper body, hold this as long as you can, thats one set (note; works your core)

(plank) - put your forearms flat on the floor, then put your feet out like your going to do a push-up, now straighten your body so that the only thing touching the ground is your forearms and toes, your body should be completely straight and off the floor now, hold this as long as you can, thats one set (note; works your core)