Home Ab Session!

I’m a believer in the “big rocks”, the staples of a healthy program: squat, push, pull, weighted carry. Do these things regularly and progressively and you’ll have a solid core. Sometimes you need some accessory ab work though, and people ask me for more ab work all the time. So, here you go: a simple (but not easy) equipment free home ab session. Enjoy!!

The Session

In the next paragraph are the 5 exercises for this session. Do 10 reps of each exercise and then move immediately to the next one, resting at the end of each 5 before the next round, or as you need. If you can continue without your form suffering, continue. Where there is a right and left exercise, do 10 on each side. Run through this session 3-5 times. If you’re still raring to go, you can add another set!

The Exercises

Each exercise name is a link to a YouTube how-to, and pictures and explanations are below.

crunch

lying leg extension

toe touch

breaststroke

plank knee to elbow

Crunch

• lay on your back, supporting your head if you choose 
• using your abs, think about bringing your ribs closer to your hip bones
• this is not a sit-up; it’s a partial range of motion crunch

Toe Touch

• lay on your back with your legs in the air 
• reach your right arm toward your left toes in a quick crunch motion
• reach your left arm toward your right toes in a quick crunch motion -continue alternating sides

Lying Leg Extension

• lay on your back with knees bent at a 90 degree angle 
• keep knees directly over hips, not pulled into your chest
• using your abs, press your low back into the ground
• slowly extend your right leg until your knee is straight and heel is close to the ground
• stop if your low back pops off the ground
• if your low back pops off the ground, don’t bring your heels as close to the ground
• bring your leg back to the 90 degree bent position and repeat with the other leg

Breaststroke

• lay flat on the ground with arms extended in front of you 
• head should be facing the floor, not looking in front of you
• make a wide sweep with your arms around and slightly extend your upper body off the floor
• as arms reach your sides, tuck your hands by your sides as you again extend your arms in front of you
• inhale as you sweep your arms wide toward your sides
• exhale as you return your arms to your starting position

Plank Knee to Elbow

• get in plank position from hands 
• maintain a straight body position from your legs through the crown of your head
• keep your back engaged so your shoulders don’t shift up into your ears, and you don’t sink toward the floor
• bring your right knee toward your right elbow 
• return right foot to floor and perform the same movement on your left side
• your knee probably won’t touch your elbow, and that’s ok. Don’t crunch to reach it

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