Really pop those abs, grit your teeth and put your endurance to the test
Do the exercises 2-3 times every week for four weeks, as a circuit, completing one set of each exercise without resting in between. Rest for 2-3 minutes between each circuit and do 2-3 circuits per session.
Straight Leg Wrist-to-Knee Crunch A
Reps: 20-50
Lie with your legs straight out and your fingers touching your temples.
Straight Leg Wrist-to-Knee Crunch B
Reps: 20-50
Raise and twist your torso to the left as you bring your left knee in to meet your right wrist.
Straight Leg Wrist-to-Knee Crunch C
Reps: 20-50
Lower your leg and torso without pausing and repeat on the other side so that your right knee meets your left wrist.
Barbell Roll-Out A
Reps: 15-30
Fix some weight plates to a barbell. Kneel down and hold the bar with an overhand, shoulder-width grip. Your shoulders should be above the bar and your hips over your knees.
Barbell Roll-Out B
Reps: 15-30
Slowly roll the bar forwards as far as you can. Keep your abs held tight and your torso in a straight line from shoulders to hips. Use your abs to pull you back again.
Swiss Ball Plank
Reps: hold for 30 seconds to two minutes
Place your toes on a bench and your forearms on a stability ball so that your body forms a straight line from shoulders to ankles. Contract your abs and hold for 30 seconds to two minutes.
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