Spartan Ab 300 = My favorite core workout!
Put together by
Jeff Godin, Ph.D. CSCS and director of
www.SpartanCoaches.com
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches
Exercises for the AB 300
Crunches
– Lay in the supine position with the knees bent at 90 degrees
and the feet flat on the floor. The hands are interlaced behind the neck
and the elbows are out. Slowly curl the torso upwards, until the
shoulder blades are about an inch or two off of the floor. Slowly return
to the start position. Don’t pull on the neck while doing this
exercise; keep the elbows back and the head and neck in a neutral
position.
Bicycles
– Lay in the supine position with the legs extended and the
hands interlaced behind the neck. Crunch up slightly and hold. While
holding the crunch position, flex the right hip and knee and rotate the
torso so that the left elbow moves towards the right knee. Repeat with
the opposite leg and continue until the desired repetitions have been
reached.
Back Scratchers
– Lay in the supine position with the knees bent at 90 degrees
and the feet flat on the floor. The arms are straight by the side. Curl
up so that the shoulder blades are just off of the floor and tuck the
chin in to take stress off of the neck. Laterally flex the spine from
side to side touching one heel and then the other.
Rotating Crunch
– Lay in the supine position with the knees bent at 90 degrees
and the feet flat on the floor. Flex the right hip and place the right
foot on the left knee. The right knee should be pointing outward. The
right arm is straight by the side. Place the left hand behind the head
with the left elbow pointing out to the side. Curl up and rotate towards
the right knee. Keep the elbow out, think about bringing the left
shoulder towards the right knee. Perform the desired number of
repetitions and then switch to the other side.
Leg Lowers
– Lay in the supine position with the legs extended, and the
arms straight by the side. Begin by flexing the knees and hips moving
the knees towards the chest. Once the hips are fully flexed, extend the
knees and slowly lower the straightened legs to the floor. When the feet
are about six inches from the floor repeat the sequence. The key
during this exercise is to maintain a neutral lower spine throughout the
movement. Brace the stomach muscles as if someone was going to punch
you in the gut. Keep the back from arching.
Scissor kicks
– Lay in the supine position with the legs extended, and the
arms straightened by the side. Raise the legs so that the feet are
about 12 inches off of the floor. Open and close the legs for one
repetition. The key during this exercise is to maintain a neutral lower
spine throughout the movement. Brace the stomach muscles as if someone
was going to punch you in the gut. Keep the back from arching,
Side crunch
– Lay in the supine position with the knees bent at 90 degrees
and the feet flat on the floor. Roll the hips to one side, but keep both
shoulders flat on the floor. Crunch up by lifting the shoulders off of
the floor. Repeat for the desired number of repetitions and then repeat
on the other side.
Vertical toe touches
– Start with the legs straight but flexed at the hip so they
form a 90 degree angle. The feet should be pointed towards the ceiling.
Crunch up and try and reach the toes. The shoulder blades should come
off the floor by about 6 inches. Perform the repetitions under control.
Tuck the chin to prevent straining of the neck.
