week two: bonus abs
complete 1-2 rounds.
sit ups. complete 15-20 reps.
Lie down on your back. Bend your legs and place feet firmly on the ground to stabilize your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck or hold a dumbbell with both hands for an added challenge and keep it at your chest. Curl your upper body all the way up toward your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower.
alternating v-ups. Complete 15-20 reps.
Lie flat on your back with your legs out straight in front of you and your arms up above your shoulders on the ground. Lift one leg up toward the ceiling squeezing your glute. Press your low back into the ground and engage your abs as you lift your leg up. Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg, rotating toward that raised leg. Then lower the raised leg as you lift the other leg up toward the ceiling and crunch up to reach up toward that opposite foot. Keep alternating sides.
plank hip lifts on yoga ball. complete 15-20 reps.
at-home alternative/modification: plank hip lifts on ground.
With your feet behind you and knees positioned on top of the yoga ball and your palms on the ground directly underneath your shoulders, shoulder width apart. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lift your glutes toward the ceiling, rolling the ball toward your body, keeping your core tight and maintaining a neutral spine. Repeat.
banded bicycles. Complete 15-20 reps.
Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs). Place an exercise band around your toes. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.
frogger crunches. Complete 15-20 reps.
Start lying on your back with your hands behind your head and the soles of your feet flat together in a starfish position. Perform crunches by lifting your shoulders off the floor while also lifting your feet off the floor. This is the crunch movement. Repeat for the specified number of reps.
starfish crunches. complete 15-20 reps.
Start lying on your back with your hands behind your head and the soles of your feet flat together in a starfish position. Perform crunches by lifting your shoulders off the floor while also lifting your feet off the floor and crunching as you bring your knees and elbows toward each other. Repeat for the specified number of reps.
leg lifts. complete 15-20 reps.
Lie on your back. Place your hands, palms down, on the floor beside you or beneath your glutes to help maintain a flat back. Raise your legs off the ground, exhale as you go, bringing them to a 90 degree angle and lifting your hips up off the ground keeping your legs straight. Keep your knees locked throughout the exercise. Return to starting position (inhale as you go down).
plank. hold for 30 seconds to one minute.
With your feet behind you and your palms on the ground directly underneath your shoulders, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Hold this position for the specified amount of time.