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Lying
leg scissors
With
this exercise you lie on your
back and position your hands by your sides, palms flat on the ground.
Lift your
legs off the ground about 5 or 6 inches. Keep them straight if you can,
otherwise slightly bent is fine too. Keep your legs in the air, then
open them
wide, and close them, crossing your legs at the ankles. Alternate by
first
crossing your left leg over your right, then opening them wide and
crossing the
right over the left, etc.
Do
as many repetitions as you can.
Suspended
leg lifts
Grab
onto a pull up bar and hang,
hands about shoulder width apart. Keep your arms straight and lift your
legs
until they're at about a 90 degree angle to your body. You should keep
your
knees slightly bent. Your abs should do most of the work. Keep your
legs there
for a count of two and then slowly lower them. Remember to focus on
yoru abs
throughout your exercise.
Do
as many repetitions as you can.
Rope
jumping - 1 minute
You
can do more than one minute here
if you're in good shape.
Sitting
bicycle - 1 minute
In
a sitting position with your legs
stretched out in front of you, lock your hands behind your head (don't
drag
yourself upright by your neck, let your abs do the work) and lean back
at about
a 45 degree angle. Lift your legs about 5 or 6 inches
off the ground.
Now pretend you are on a bicycle and start pedaling with those
legs.
Static
jumps
Static
jumps is a must in any
abs workout routine. Go down into the pushup position, arms about
shoulder
width apart. Now jump both your feet forward so that they land between
your
hands. Kick back again into the pushup position and repeat. Exhale when
you
jump your feet, inhale when you go back.
Do
as many repetitions as you can.
Frog
crunches with 5 second hold - 1
minute
Lie
in the crunch starter position,
with your knees bent. Now drop your knees sideways to allow the soles
of your
feet to come together. Do 10 crunches in that position,
holding
each for 5 seconds. You'll see that in the frog
position your abs work harder to hold the crunch than
in the classical
position.
Rope
jumping - 1 minute
You
can do more than one minute here
if you're in good shape.
Jack
knives
Lie
flat on your back with your arms
stretched out over your head. Now lift your upper
body and legs
at the same time and touch your legs with your hands in the
air above your
abdominals. This will get your heart racing and you're off to a running
start.
Do
as many repetitions as you can.
Lying
leg scissors
With
this exercise you lie on your
back and position your hands by your sides, palms flat on the ground.
Lift your
legs off the ground about 5 or 6 inches. Keep them straight if you can,
otherwise slightly bent is fine too. Keep your legs in the air, then
open them
wide, and close them, crossing your legs at the ankles. Alternate by
first
crossing your left leg over your right, then opening them wide and
crossing the
right over the left, etc.
Do
as many repetitions as you can.
Rope
jumping - 1 minute
You
can do more than one minute here
if you're in good shape.
Go
through this workout 3 times or more before
you finish and do your sprinting and cardio workout.
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