Free Ab Workout Routine # 2 

2 sets / 20 reps / 60 sec rest

1. Alternating Toe Touch:

1) Start position: lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin & chest.

2) Leading with chin & chest towards ceiling, contract the abdominal & raise shoulders off floor or bench. Extend one arm & reach for he opposite foot. Return to start position & repeat with other hand.

!!! Remember to keep head & back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body.

2. Flutter Kicks:

1) Lie back onto floor or bench with both knees bent & feet flat. Place hands at sides.

2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.

3) Start position: straighten both legs so that they are perpendicular to floor.

4) Slowly lower one leg to approximately 45-90°.

5) Return to start position & repeat with other leg.

3. Bridge (plank) on elbows:

1) Start by lying face down on the ground. Place your elbows & forearms underneath your chest.

2) Prop yourself up to form a bridge using your toes & forearms.

3) Maintain a flat back & do not allow your hips to sag towards the ground.

4) Hold for 60-90 seconds or until you can no longer maintain a flat bridge.

5) Repeat one more time.

4. Side Plank:

1) Lie on the ground on one side. Raise your body using one forearm & support it in this raised position for 60-90 seconds.

2) Lower your body & repeat on the other side.

3) Repeat 1) & 2) one more time.

!!! Remember to keep your head, neck & body in a straight line.

5. Alternating Superman:

1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.

2) Raise right arm and left leg 4-8 inches off floor.

3) Lower & raise alternate opposite arm & leg.

!!! Remember to keep head & back in a neutralm position. Shoulders &  hips should remain squared throughout movement.