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Keith

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~Exercises~ # - exercise name a. -starting postion b,c- motion involved 1. Basic Crunch- a.Lay on floor, knees bent 90 degrees, feet elevated. Hands at ears, or arms locked over chest grabbing your shoulders. b.Using your abs, control your upper body towards your knees until just your lower back is on the floor. Return to starting position. 2.Twist Up- a.Lay on floor, knees bent at about 30-45 degrees, feet flat, and a foot apart, hands behind head, elbows out. b.In a controlled motion bring your elbow to its opposite knee by twisting and cruching your abs in that direction. c.Return to starting position and switch sides, bring other elbow to opposite knee. 3.Push Through- a.Lay on floor, feet flat and 24 inches apart, knees at 45, arms extended out in front of you with hands forming a diamond, palms facing foward. b.Lift shoulders and very upper back off floor in the same motion of a carpet being rolled, still reaching out with hands, youre hands should reach through your knees and the whole motion should only move your hands about 6 inches foward. 4.Left side Crunch- a. lay on right side with right leg flat on floor knee bent at a comfortable position to stabilize yourself and the left leg on top of the right in the same position. Right tricep flat on floor while the rest of the arm comes across you abs and your hand rests on you left obliques. Left hand resting behind head. b. Crunch your left side together by bringing out left elbow towards your left hip. c. For added tension to the obliques have your left leg extended straight out and as you do the crunch motion lift your leg up off the ground as well. 5. Right side Crunch- Reverse above. 6. Up and Twist- a. Same postion as twist up (basic sit up position) b. Do a sit up and once you reach the top twist your torso to the left, and then to the right. c. Return to start and do same motion only alternating twisting left to right and right to left on each one. 7. Leg Raises- a. Lay flat out, hands under glutes, legs straight. (It may be less stressful on your back to lift your head off the ground as if you were watching your feet.) b. Slowing lift your feet off the ground until you feel your abs get tightest. Lower back to about 6 inches off the ground. (My motion is about 18" at top and 6" on the bottom, but find where tension is greatest for you.)

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8. Leg Tucks- a. Same starting position as leg raises. b. Bend your knees as you tuck your legs towards your chest. Your lower back should roll off the floor. 9. 90 Degree Ankle Touch- a. Basic Crunch position only with arms straight out at side. b. Crunch up as you reach and try to touch your ankles. 10. Right Crossover Crunch- a. Lay in basic crunch position, then bring you left leg out with your left ankle resting on the right knee. This is the positon you will stay in for this exercise. b. By twisting and crunching the torso, bring your right elbow to the left knee. 11. Left Crossover Crunch- Reverse above. 12. Kick Ups- a. Same starting position as legs raises. b. Roll knees to face similar to a leg tuck, only this time your whole lower and some middle back leave floor. c. With abs tight, kick your legs straight up, hold and slowly go back to position b, and then the starting position. Do not use momentum. 13. Head Raises- a. Same starting position as leg raises. b. Roll head and upper shoulders off floor, about 1/4 of a crunch. 14. Scissors- a. Same starting position as leg raises. b. Raise left foot about 12" off the floor. c. Lower left leg and bring right leg up. ( find the range of motion that works best for you. ) 15. Left crossover twist- a. Same starting position as left crossover crunch. b. Complete the left crossover crunch. c. Instead of returning to the start position, while still at the top of the crunch you turn your right elbow in toward your knee and extend the crunch even further by bringing the righr elbow as close to the right ankle as you can. ( My favorite exercise ) 16. Right crossover twist- Reverse above.

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17. Head leg crunch- a. Basic sit up position b. Roll upper back off floor, while completing a leg tuck with your lower body simlutaniously. 18. Alternating Shoulder Lifts- a. Lay flat on floor, feet flat and 2 feet apart, legs about 45 degrees, head slightly lifted, triceps flat on floor with arms tucked against your sides, hands overlapped across your abs. b. Leaving your left side flat, twist so that your right shoulder goes towards your left knee. (Shoulder only comes about 6" off the ground) c. Return to start and do same for other side, and thats one rep. 19. Hoover- a. Get into a push up position but instead of supporting your upper body with your hands, your whole forearm is flat on the floor. b. Tighten stomach by lifting whole midsection away from floor. ( This gives a unique feeling in the abs, but I sometimes replace it with another exercise because it takes away some of the fluency of the program because the rest of the exercises are done on your back, but its worth a shot, good exercise. ) 20- 180 Degree Ankle Touches- a. Same position as 90 degree leg touches, only legs are straight up ( a slight at the knee is fine. ) b. Reach for your ankles are you crunch your midsection. 21- Side bends- a. Lay on back, feet flat, about 2 feet apart, knees at 45 degrees, elbows pointing out while hands are on abs, head and upper back curled off floor. b. While keeping your upper back off the floor, bend your left side so that your left elbow approaches your left hip. c. Repeat for right side, and thats one rep. 22- Alternate Leg Tucks- a. Basic leg tuck position. b. Twist slightly at the hips so that your knees are pointing to your left as you tuck them towards the left side of your chest. c. Do reverse for the right side, completing one rep. 23- Alternating Push Throughs- a. Basic Push Through position- b. Do same as your would for a push through, only push through to the left of your knees, return to start. c. Push through center, return to start, and then push through right, return to start. Three pushes is one rep.