Body Corporate Lifestyle
Username:
Password:
forgot password?  
Working out with ball outside
What is it?
Getting Started
Exercise Guidelines
Sticking with it
How Much Exercise
Choosing a Personal Trainer
Our Programs
The Abdominal Workout
Nutrition & Diet Plans
Corporate Programs
The Abdominal Workout

Illustrated Guide to Crunches for Abs and Six-Pack

ABDOMINAL TRAINING PROGRAM

Session Objective

To improve abdominal muscular endurance

Duration 30 mins
Warm-Up 5 mins
Preparation stretches for abdominals and lower back
Intensity 65 – 85%
Activity follow the exercises set out below
Cool down 5 mins

Conclusion

 

stretches for abdominals and lower back

 

EXERCISES SETS REPETITIONS

Upper Abdominals

Traditional Crunch

Modified Raised-Feet Crunch

 

2

2

 

12 to 15

12 to 15

Upper & Lower Abdominals

Bicycle

Stick Crunch

 

2

2

 

20 pumps

12 to 15

Lower Abdominals

Bench Knee Raise

 

2

 

12 to 15

Obliques

Two Handed Wood Chop

 

2

 

12 to 15

Transverse Abdominis

Swiss Ball Pull In

 

2

 

6 to 12

Lower Back

Swiss Ball Superman

 

2

 

12 to 15

Upper and Lower Abdominals

Bicycle

Lie on your back with your knees bent 90 degrees and hands behind your ears. 

Pump your legs bicycle-style as you rotate your torso.

Do 20 pumps

Stick Crunch

Lie on your back holding your hands out past your head (alternatively you can hold a broomstick). 

Crunch so that your hands or the stick extends past your knees. 

Do 12 to 15 repetitions

Lower Abdominals

Bench-Knee Raise

Lie on your back with your feet flat on the floor and your hands near your hips. 

Raise your knees towards your rib cage, and then slowly lower your legs back to the starting position. 

As soon as your feet lightly touch the floor, repeat. 

Do 12 repetitions

Obliques

Two Handed Wood Chop

Two-Handed Wood Chop

Hold a dumbbell with both hands next to your right ear. 

Flex your abdominals and rotate your torso to the left as you extend your arms and lower the dumbbell to the outside of your left knee. 

Return to the starting position, and then finish the set of repetitions and repeat, moving the weight from your left ear to right knee. 

Do 12 to 15 repetitions on each side

Transverse Abdominals

Swiss Ball Pull-In
           
Get into the push-up position, resting your shins on a Swiss Ball. 

Your body should form a straight line from your shoulders to your ankles. 

Roll the Swiss Ball towards you by pulling your knees to your chest. 

Pause, and then return your legs and the ball to the starting position. 

Do 6 to 12 repetitions

Lower Back

 

Swiss Ball Superman

Lie face down on a Swiss Ball so that your hips are pressed against the ball and torso is rounded over it. 

Bend your elbows 90 degrees, so that your hands are pointing forward and elbows are pointing back. 

Slowly extend your back until your chest is as far off the ball as possible, extend your arms forward and hold that position for a few moments. 

Draw your arms back into the starting position as you return your torso to the ball. 

Do 12 to 15 repetitions

Each repetition of an abdominal exercise should last 4 to 6 seconds. The slower you go the higher the intensity and you should be able to feel it. The higher the intensity, the stronger the abdomen.

Consult with your fitness trainer to show you the correct exercise technique to make sure you are focusing on the abdominal region.

In the first two weeks of your training program, do 2 sets of each of the abdominal exercisesand the required repetitions depending on the exercise. In the third and fourth weeks, build up gradually with the aim of doing 3 sets.

Rest for up to 1 to 2 minutes between each exercise.

Our exercise programs offer a training guide, step by step images, exercise descriptions and a downloadable training program chart to keep track of your progress.

Join our Body Corporate Lifestyle Club for exclusive ‘members only’ access to a variety of exercise programs to suit your specific needs and the motivation to keep you going.

 

 

> Let us design your own personalised exercise plan


 
Terms of use | Privacy Statement