Things You'll Need:
- Dumbbells
- Medicine ball
- Exercise ball
- Decline ab bench
- Exercise mat
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Step 1
Warm up for around five minutes allowing your heart rate to reach approximately 120 bpm. This can be achieved through a wide variety of activities such as jumping rope, stair steps, or riding the stationary bike.
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Step 2
Perform at least 100 crunches without weight or resistance in sets of 20 or 25. These can be done on an exercise mat or an exercise ball.
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Step 3
Perform three sets of 20 crunches, this time with resistance. A medicine ball is best, but a 10 or 25 pound plate or dumbbell placed on your chest will do.
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Step 4
Finish by performing three sets of 20 medicine ball sit-ups on a decline bench alternating sideways rotation for the last 10 reps. This exercise is most effective when throwing and receiving the medicine ball to and from partner at the top of each sit-up.
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Step 1
Perform four sets of of 12 repetitions on a back extension machine. As a general rule of thumb, when you exercise one muscle group, it is important to do exercise the opposite muscle group as well. In this case, exercise the lower back when exercising the abdominal muscles.
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Step 2
Stand with your feet shoulder width apart and your arms at your sides. Hold a dumbbell in one hand, and squeeze your opposite oblique muscle so that the dumbbell raises to just below your waist. Focus on pivoting in your torso and not your legs. This will target your obliques. Complete two sets of 12 reps on each side, moving to three once two becomes easy.
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Step 3
Finish your workout with two sets of leg over crunches, one on each side. Lying on a mat, place one leg in the air with the knee at a 45 degree angle. Cross your other leg over the top of the other, and perform crunches as you normally would.
