LESSON-10, Reverse Crunch

LESSON-10, 
Reverse Crunch;

• Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
• Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
• While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
• Hold the contraction for a second and move your legs back to the starting position while exhaling.
• Repeat for the recommended amount of repetitions. 

LESSON-9, Flat Bench Leg Pull-In

LESSON-9, 
Flat Bench Leg Pull-In ;

• Lie on an exercise mat or a flat bench with your legs off the end.
• Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
• Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
• As you breathe in, slowly return to the starting position.
• Repeat for the recommended amount of repetitions.

Variations: 

As you get more advanced, you can hold a dumbbell between your legs. You can also perform this exercise on a decline bench.

 

For Similar Workout Please Visit;

http://musclepumpworld.blogspot.com/2011/05/lesson-8-decline-reverse-crunch.html

LESSON-8, Decline Reverse Crunch

LESSON-8,
Decline Reverse Crunch;

 

• Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
• Hold your legs parallel to the floor using your abs to hold them there while keeping your knees and feet together. Tip: Your legs should be fully extended with a slight bend on the knee. This will be your starting position.
• While exhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the bench. At the end of this movement your knees will be touching your chest.
• Hold the contraction for a second and move your legs back to the starting position while inhaling.
• Repeat for the recommended amount of repetitions.

Variations: 

 You can do the movement on a flat surface and as you get more advanced you can use ankle weights. 

 

For Similar Workouts Please Visit;

http://musclepumpworld.blogspot.com/2011/05/lesson-7-cross-body-crunch.html

LESSON-7, Cross-Body Crunch

LESSON-7, 
Cross-Body Crunch;

• Lie flat on your back and bend your knees about 60 degrees.
• Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position.
• Now curl up and bring your right elbow and shoulder across your body while bring your left knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. Exhale as you perform this movement. Tip: Try to bring your shoulder up towards your knee rather than just your elbow and remember that the key is to contract the abs as you perform the movement; not just to move the elbow.
• Now go back down to the starting position as you inhale and repeat with the left elbow and the right knee.
• Continue alternating in this manner until all prescribed repetitions are done.

Variation:
              You can also do all of your repetitions for one side and then switch to the other side.

For similar please Visit;
http://musclepumpworld.blogspot.com/2011/05/lesson-6-bent-knee-hip-raise.html

LESSON-6, Bent-Knee Hip Raise

LESSON-6, 
Bent-Knee Hip Raise;

• Lay flat on the floor with your arms next to your sides.
• Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
• Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
• Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
• Repeat for the recommended amount of repetitions.

Variations:

You can straighten your legs to make it harder or wear ankle weights.




For Further workouts please Visit :
http://musclepumpworld.blogspot.com/2011/05/lesson-4-barbell-ab-workout.html