Ab Trifecta #1

Do each exercise once, and then go back and repeat each one for a second set. 

Plank Kickback

Great for abs, hamstrings, glutes, and shoulders!

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Begin in a plank position, with arms extended directly below your shoulders.  Your back and hips need to be super straight... like a plank of wood.  Bring one knee into your stomach, engaging your abs, and then kick it back high in the air to work your glutes and hamstrings.  The whole time, your abs should be as solid as possible.

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Repeat 10 times on one side, then 10 on the other.  Without dropping to the floor, repeat both sets of 10 once more! 

Knee Slams

Fab for biceps, abs, and hip flexors! 

 

Begin with a single medium to heavy weight (8 to 15 lb), and lift it up a little higher than your shoulder on one side, while you extend your leg back and behind on the opposite side.

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Bring the weight down and across diagonally to meet the opposite knee to opposite elbow in a standing oblique crunch.  Repeat this at a fast pace, bringing the knee as high as you can + the elbow as far across the knee as you can, for 15-20 reps before moving on to the other side.  Repeat once more.

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Chest-Press Crunch

Targets pecs and abs! 

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Lay flat on the ground with knees bent to keep back on the ground.  Or, if you want to modify it to make it more difficult, lay with the middle of your back on a stability ball or a BOSU ball. 

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With a medium to heavy weight between your hands (8-15lbs), bring the weight in close to the chest.  As you crunch up, push the weight away from your body and up, like a chest press.  Remember that you need to lift your shoulder blades off the ground for each crunch, and keep your neck straight, chin lifted.  Act like you're going to push your belly button down into the floor with how tight your abs are.  Exhale every time you push upward, and inhale on the way down.

Do 20-30 reps, wait up to 1 minute, and repeat.