By Tim Rigby, M.A., NSCA-CPT
4 X 4 ABS TRAINING WEEKLY SPLIT (4 WORKOUTS/WEEK FOR 4 WEEKS)
TUESDAY (Emphasis: Upper Abs)
|Crunch (Legs Extended)||4||10-12||45 secs.|
|Bicycle Crunch||4||10-12||45 secs.|
|Oblique Knee Crunch||4||12-15||45 secs.|
|Plank||4||30-60 secs.||30 secs.|
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.
Lie on the floor facing upward. Raise your right leg slightly off the floor, and draw your left leg in toward your core, such that it’s bent 90 degrees. Raise your upper back off the floor and place your hands at your ears, then twist to the left. Smoothly reverse the position of your legs while you simultaneously twist your torso over to the right and 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.
Lie on the floor facing downward with your body fully elongated. Raise up onto your forearms, positioned at shoulder width, and your toes. The rest of your body will hover slightly above the ground. Keep your head in line with your spine, and simply hold the position for the designated length of time.