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ab work

June 3, 2008 (Morning)

Exercise Type: Other

Comments:
found this article published by Ed Eyestone the head coach at BYU (very successful XC program i don't know about track(.

Ins and outs: (upper and lower abs) Lie on your back, hands at your sides or under your buttocks. Move through the following four positions: (1) legs extended and 6 inches off the ground; (2) legs bent and pulled toward the chest; (3) legs extended up to the ceiling; (4) legs bent and pulled toward the chest again.

Crossover crunches: (obliques) Lie on your back with your knees bent and feet flat on the floor. With your hands behind your head, raise your shoulders off the ground and twist toward your left knee. Lower to the starting position and repeat, this time twisting to your right knee.

Straight-leg flutter kick: (lower abs) Lie on your back with your hands under your buttocks and both feet 6 inches off the ground. Keeping your legs straight, kick your feet in a flutter-kick motion.

Dying cockroach (sorry PETA): (upper and lower abs) Lie flat on your back with your legs straight, heels just off the ground, and arms extended above your head. (Be careful not to arch your lower back.) Lift your legs while simultaneously raising your chest and reaching for your toes (your body makes a "V"shape). Return to starting position.

End your circuit-abs workout with the following stabilization exercise. With this one, try to hold the position for 60 seconds, but don't be surprised if you're shaky after 30.

The stabilizer [did this one twice since it was the one I did best...which doesn't say much...]: (entire abdominal area) Think pushup position here, except your body weight should be resting on your forearms instead of your hands. Push your body to the "up"position, tighten your stomach, and keep your shoulders, back, buttocks, and heels in a straight line. Now hold.


I hope I improve...the first session sucked and was really hard.