4 X 4 ABS TRAINING WEEKLY SPLIT (4 WORKOUTS/WEEK FOR 4 WEEKS)
THURSDAY (Emphasis: Obliques)
|Oblique Twist||4||15||45 secs.|
|Oblique Knee Crunch||4||15||45 secs.|
|Hanging Knee Raise||4||10-12||45 secs.|
|Crunch (Legs Extended||4||10-12||30 secs.|
Sit on the floor with your back angled backward about 45 degrees, your legs bent slightly at the knees and your feet hovering a couple of inches above the ground. Keep your legs close together. Twist over to one side and bring your opposite arm fully over, crossing your thigh. Hold for a small contraction, then release and twist over to the other side. Repeat for reps.
OBLIQUE KNEE CRUNCH
Position yourself on the floor on your left side, supported only by your left glutes and left forearm. Place your right hand behind your head. Keep your feet together as your legs hover over the ground employing a slight break at your knees. With your upper body motionless, crunch your knees in toward your core, pause for a second, then return to the start.
HANGING KNEE RAISE
Grasp an overhead bar with both hands at shoulder width using an overhand grip. Hang freely with your body elongated and feet together. When you’ve stabilized yourself, draw your knees upward until your quads are parallel to the floor and your calves perpendicular. Hold for one second, then lower along the same path.
CRUNCH (LEGS EXTENDED)
Also known as the Vertical Crunch. Lie flat on the floor facing upward, then raise your legs all the way up until they’re extended and perpendicular to the floor. Place your hands at your ears and keep them there. Perform a crunch in the direction of your legs, hold at the peak position for one second, then lower back to the start.