Distance Runner Ab
circuit:
This is one complete set of our Ab circuit:
25 x regular crunches (knees up and feet hanging in the air)
10 x oblique crunch (right side)*
10 x oblique crunch (left side)*
10 x supermans*
20 x swimmers (alternate: right arm-left leg, left arm-right leg)*
10 x jackknife situps*
1 set of Killer Abs (proceed through all 35 of these crunches without stopping)
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg out - kick right leg out and hold just above ground
5 x crunches with left leg out - switch legs
5 x regular crunches - knees up, feet hanging in the air
5 x crunches with right leg up - kick right leg upward and hold 90º angle to ground
5 x crunches with left leg up - switch legs
5 x crunches with both legs up - kick both legs upward, hold together
10 x butt-ups*
10 x reverse crunch*
30 seconds – side bridge (right side)*
30 seconds – side bridge (left side)*
30 seconds – iron cross*
* see a description below
This is a suggested starting point. Some of you may find that you cannot do the quantities listed above. If so, then you need to decrease the numbers/time to something more manageable (e.g. cut the quantities/times in half).
You should do these exercises a minimum of 2 times a week (preferably 4), with the goal of eventually adding a second set at least once or twice a week – if possible.
Oblique Crunches - On The Floor
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Lie on your left side with your legs on top of each other with your knees bent a little. Loosely cup your head with your right hand. Crunch up as high as you can go, keeping the movement in the lateral plane as much as possible to work the obliques. Do both sides.
Superman
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Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.
Swimmers
Mentioned in the discussion above as similar to the Superman exercise. Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your right arm, and left leg off the floor at the same time and hold it there for 2 seconds. Lower back to the ground and repeat with the opposite arm/leg.
Jackknife Sit-Up
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Lie
on the floor on your back. Place your arms straight back behind your head. Bend
at the waist while raising your legs and arms to meet in a jackknife position.
Lower arms and legs back to the starting position. Keep your elbows and knees
locked.
Butt-Ups
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Begin
a pushup position but with your elbows on the ground and resting on your
forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back
completely straight. Raise your glutes toward the
ceiling, squeezing your abs tightly to close the distance between your ribcage
and hips so you end up in a high bridge position. Lower back
down slowly to your starting position. Repeat. Don't let your back sag
downwards.
Reverse Crunch
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Like
on the floor on your back. Put your hands by your sides with your feet up and
your thighs perpendicular to the floor. They should not go down lower than this
during the movement. Using your lower abs, roll your pelvis backward to raise
your hips off the floor. Your knees will now be over your chest. Return slowly
to the starting position.
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Works your obliques and helps stabilize your spine. Lie on your side and support your body between your forearm and knee to your feet. Hold position until time has ended. You’ll repeat this on the other side. We will eventually increase the time from 30 seconds to 1 minute.
Iron Cross
Lie on your back, down on the floor, with both arms stretched out to the side. Your body (arms and legs) should form the shape of a cross. Raise your arms and legs about 5-6 inches above the ground and hold until the time has ended. We will eventually increase the time from 30 seconds to 1 minute.