Ab Work
20 crunches knees at 90 degree
10 sit ups legs butterfly
15 scissor crunches
15 v-ups hands behind head
20 side crunches each side (10 full crunch - 10 pulse)
30 Russian twists with medicine ball
40 mountain climbers with bosu
10 v-ups on Bosu
1 min plank with Bosu
20 weighted toe touches w/feet in air
30 bicycles
60 side foot touches (w/feet on ground and laying on back)
Tip #1: keep your lower back and feet on the ground - the closer your feet are to your butt during the side foot touches, the harder it will be.
Tip # 2: To make the plank harder, slowly rotate the bosu ball in a controlled circle. 15 seconds circling one way, 15 seconds circling the other way, 15 seconds of push ups, and 15 seconds of just a regular plank.
Tip #3: Don't let your lower back dip down, you will hurt your back. Try to keep your belly button sucked in as if you’re trying to touch your spine with it; this protects your back.
Tip #4: Make sure to lift up your torso during the bicycles and keep eyes straight up - don’t just move your elbows towards knees.
Tip #5: Don’t forget to breath! Breathing allows oxygen to get to your muscle, holding your breath will just make you cramp up more!
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