week four: bonus abs
complete 1-2 rounds.
weighted suitcase situps. complete 20 reps.
Lie flat on your back on a gym mat with arms stretched out straight behind your head holding a dumbbell. Simultaneously flex at the hips & curl the abs to raise the legs and torso off the floor. Bring the hands holding the dumbbell to meet the feet, bringing your knees into your chest. Return slowly to starting position.
Toe touches. Complete 20 reps.
Lying flat on your back, holding one dumbbell with both hands or a medicine ball, lift your legs to 90 degrees. Reach up using the weight to reach for your toes, lifting your shoulder blades up off the ground and crunching as you move. Return the starting position and repeat.
russian twists. complete 20 reps.
Lie down on the floor, bending your knees and lifting your feet a few inches off the ground. To modify, you can leave your feet on the ground. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Hold a dumbbell or medicine ball in your hands at your chest, and twist your torso to the right side until your arms are parallel with the floor while breathing out. Move back to the starting position while breathing out and alternating to the opposite side performing the same techniques you applied to the right side.
TRX Knee-ins. At home alternative: regular knee-ins. Complete 20 reps.
Place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with the tops of your feet by pointing your toes away from your shins. Lie flat on your stomach with your hands placed shoulder-width apart, under your shoulders and facing forward. Brace your core and your glutes and quadriceps. Exhale and press yourself upward until your elbows are fully extended, aligning your head and spine (avoid any sagging or aching in your low back). Pull your knees toward your chest, bending your knees as they tuck under your hips, keeping your feet together and toes pointed away from your shins. During this movement, your hips will rise upwards and your spine will flex (curl into a ball). Continue pulling your knees inwards until they lie directly under your hips. Inhale and slowly lower your body towards your starting push-up position, aligning your head and spine together. Avoid any arching or sagging in your low back throughout the range of motion.
trx pike ups. Complete 20 reps.
Place your feet securely into the foot cradles positioned directly under the anchor point. Apply downward pressure with the tops of your feet by pointing your toes away from your shins. Gently lie flat on your stomach with your hands placed shoulder-width apart, under your shoulders and facing forward. Brace your core muscles and your glutes and quadriceps. Exhale and press yourself upward until your elbows are fully extended, aligning your head and spine (avoid any sagging or arching in your low back). Exhale, contract your abdominal muscles and slowly pull your legs towards your chest. Knees must remain extended knees and toes pointed away from your shins. During the movement your glutes should move towards the ceiling. Continue the movement until your hips move directly over your shoulders in an inverted shoulder press position. Maintain a tight torso and flat spine, preventing any arching or bowing in the back. While maintaining your rigid torso, inhale and lower your body to the starting push-up position, maintaining your head and spine alignment.
leg lifts. complete 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).
banded bicycles. complete 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.
starfish crunches. complete 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.