Ninja doing abdominal crunches at 4am KSA TIP 6/100

This is a good sample ab work out..do what you can handle, having a strong core is absolutely vital if you wanna keep a healthy spine throughout your lifetime ;)

start with russian twists(where you sit down and have a medicine ball and you cross over tapping the ball on each side of the ground leaning slightly back, keeping the spine in a "C" curve, the stronger you get the faster you should go)

then side crunches(lie on your side knees stacked on the ground with your chest facing the ceiling, keep your hands behind your head with your elbows square and wide, crunch up to the point where your shoulders are about 4 inches off the ground and return to the starting position where your shoulders are just short of touching the ground)

jack knife crunch(sit on the ground with your hands behind you, push your heels out extending the legs as your torso leans back slightly, then bring your knees and your torso back in toward eachother)

regular crunch(don't put your feet under anything, or else you'll just be using your hip flexors, bring your shoulders about six inches off the ground and return to the starting position just short of your shoulders touching the ground, be sure not to pull your head too much, that'll strain the neck, instead put your hands to the side of your head to make sure your abs are doing the work)

planks(with only your forearms and toes touching the ground, have your elbows directly under your shoulders and hold your body off the ground, stiff and straight like a board, hold it for as long as you can without your lower back giving in.. when you feel that start to happen, it's time to rest)

Rest about 30 seconds to one minute between sets.. do each exercise for at least 10 reps and start out with two sets of each.. some days do one exercise at a time, then the next time, do all the exercise consecutively like a circuit work out, and start back from the top again) switch up the order constantly, start slow and if your low back ever hurts then you're probably doing it wrong, if you already have low back issues use EXTRA caution ;)

p.s. ALWAYS do your abs at the end of a workout.. the abs are responsible for stabilizing the spine during strenuous activity, it wouldn't make much sense to pre-exhaust the foundation of your body before doing other compound exercises where the spine needs to be as stable and protected as possible ;)

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• fighter
• mma
• chuck
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• KSAFitness
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[iwanttofight69]

hahah hell yeah

[SnoweyMan111]

So you dont? Strained any muscles yet? I bet you have. Your risking other peoples lives you know..

[kornostar22]

Seriously!!! Makes me wanna do crunches first thing in the morning!!!

[jakeashelton]

Dude! Do all ninjas warm up before fighting crime at 4AM?