Complete both sides to equal one repetition. Lay on your back just like the bicycle rotates exercise. Hands behind the head and keeping your elbows back. Raise your legs up in the air then slowly lower your left leg towards the ground. Quickly alternate by bringing your left leg to meet your right elbow as you lower your right leg. Alternate side to side with completing both sides to equal one repetition.
Beginning in the push-up position with your hands and feet on the ground with your abs tight and your body straight. Quickly explode your knees up toward your chest so they land on the ground underneath your abs.
Then quickly propel your feedback towards a starting position. Down and back will equal one repetition. Lay on your back with your arms extended on the ground behind your head.
Then slowly bring up your left leg to meet your right arm at the top. Bring your arm and leg back towards the ground before switching to meet the other side. The next level for this exercise would be to bring both feet up towards the air to meet both of your hands. Completing both sides would equal one repetition for this exercise.
Start off laying on your side with your elbow underneath your shoulder. Raise your hips up off the ground while keeping your body absolutely straight. Slowly raise your hips up and down off the ground while keeping your abs tight. Up-and-down equals one repetition. Lay on your back with your arms out to the side and your palms up.
With your knees bent and your toes up off the ground so only your heels are resting on the floor. Raise one leg up directly into the air then with your leg on the ground slowly raise your hips up off the floor.
After doing 15 lifts per side go ahead and switch to the other side. Beginning in the push-up position with your hands on the ground, body straight and your abs tight. Quickly bring one knee up toward your chest then as you bring it back to the starting position have your other knee moving up towards your chest. Your right leg then your left leg would equal one repetition.
You can mix this exercise up by doing Cross-Body Mountain Climbers. This basically means you just bringing your elbow to the opposite knee during the movement. For that I would look into my Flat Belly Formula nutrition system for burning massive amounts of fat rapidly.
A complete fat burning nutrition system like that combined with these workouts will have you seeing your abs develop in no time flat. Save Save. He has over 10 years experience as a personal trainer and nutrition coach. Cavaliere breaks it down here:.
Cavaliere notes that his workout is designed for people looking for abs moves that are a little more challenging that your basic plank—and Michele Olsen, Ph. So this routine may not be the best starting point for beginners. How to: Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line.
Engage your abs and hold for as long as possible without losing your form. How to: Sit tall on chair, gripping front edge with both hands, then scoot forward until hips and butt are in front of seat, pressing shoulders down and away from ears.
Brace core, then simultaneously raise right arm forward to shoulder height while slightly lifting left foot off floor. Pause, then slowly reverse to return to start. Do 10 to 15 reps and then switch arms and legs. How to: Lie faceup on floor with arms and legs in the air, knees bent 90 degrees. Maintaining contact between low back and floor, brace core, then slowly and simultaneously lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead.
Pause, then return to start and repeat on the opposite side. Perform as many reps as possible in 30 seconds, then rest 10 seconds. Weight Loss. United States.
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