Abs – Week 1

Find videos of these movements in the highlights on my Instagram page

Rep Scheme:

3-5 rounds:

10-12 reps each side (1 rep = one sit up twist to one side)
12-14 reps total (1 rep = first side you turned on, both legs down, both legs up)
8-10 reps (1 rep = the whole pictured set)
20 reps (1 rep = one touch to opposite shoulder)

*Modified

3-5 rounds:

6-8 reps each side
8-10 reps
4-6 reps
10 reps

Movement 1

Start on your back with both legs elevated *Modify by keeping one leg on the ground

Bring one leg up to meet your opposite elbow leaving the other leg elevated 6″ off the ground *modify by leaving the dormant leg on the ground

Stretch your leg back out to meet the other 6″ off the ground

Repeat with the same leg for all of the reps before you rest and move to the other leg

Once you’ve finished the reps on the first leg, move to the other leg *modify by leaving the dormant leg on the ground

Movement 2

Start propped up on your tail bone with both legs up, parallel to the ground, with your hands behind your head *modify by keeping your heels on the ground

Turn to one side

Put one leg down so that it’s straight and elevated 6″ off the ground

Bring the other leg down to meet the elevated leg so that both are out straight 6″ from the ground

Bring your first leg back up, keeping the second one down – still elevated

Bring the second leg up and turn to the other side

Repeat the movement on the opposite side

Repeat the movement on the opposite side

Movement 3

Start propped up on your tailbone with your legs parallel to the ground *modify by placing your hands on the ground behind you

Extend your legs out slowly until they are elevated 6″ from the ground; hold here for 2 seconds *modify by placing your hands on the ground behind you

Bring your legs back up to parallel *modify by placing your hands on the ground behind you

Push your legs up so that your body is in a V shape and hold it for 2 seconds *modify by placing your hands on the ground behind you

Movement 4

Start in a plank *modify by doing a plank from your elbows for 30 seconds at a time

Pull one arm off the ground and touch the opposite shoulder

Go back to your plank *modify by staying in a plank from your elbows for 30 seconds

Bring the other arm up to touch the opposite shoulder