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Fitness: Workouts

Abs School
Pump Up Your Abs (Weeks 7 to 8)

For a rock-hard midsection, increase the resistance and range of your ab exercises

Do one set of exercise 1 and then rest for 30 seconds. Then do one set of exercise 2 and rest for another 30 seconds before repeating the pair of exercises two more times. Do the whole workout three times a week for four weeks, resting for at least a day between workouts.



Swiss Ball Jackknife A Time: 40-50 seconds Get into a press-up position with the tops of your feet resting on a Swiss ball, so that your body forms a straight line from toes to shoulders.		Swiss Ball Jackknife B Time: 40 -50 seconds Keeping your back straight, contract your abs and roll the ball in towards you as far as you can. Do as many reps as possible in 40-50 seconds but keep the motion steady and constant.


Straight-Arm Weighted Crunch A Time: 40-50 seconds Lie on your back on a Swiss ball holding a medicine ball or dumb-bell in your hands, which should be extended behind your head in a straight line.		Straight-Arm Weighted Crunch B Time: 40-50 seconds Contract your abs and crunch your torso upwards. Do as many reps as possible in 40-50 seconds but keep the motion steady and constant.

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