[Standing Knee-To-Elbow (20ea) x Thai Crunches (30ea) x Russian Twist (30 sec) x Side Plank (30sec)]x2
[Regular Crunches (50) x Weighted Crunches (25 - hold 10 lb weight to chest) x Plank (45 sec)] x 2
[Stability Ball Plank (25 sec) x Jack-knives (10) x Gorilla Swing (45 sec w/4lb weight) x Plank (60 sec)] x 1
Thats all! Would appreciate comments :). Now let me break it down for you.
Duration: 30 min
Explanation: I'm not going to explain why it's good for you or why it's super effective - you will just have to trust me on that. Not in order, here is how to do each crunch.
Side Plank/ Regular Plank - Google it if you don't know - have no pic.
Weighted Crunch - Holding a 10lb weight to your chest, making the crunches more difficult.
Stability Ball Plank - Just a plank with your arms on the stability ball. Very tough - look on google if need be.
Tai Crunch - Notice you crunch the same elbow to the same side. Feet can also be crossed at the ankles like regular elevated crunches.
Standing Knee-to-Elbow - Just like in the picture, you bring your elbow to your knee, with your other hand straight out to keep you balanced. Not only do you bring your knee up, but you bring your elbow down - essentially they meet in the middle.
Gorilla Swing - You need a 3-5lb weight to start. Holding it at shoulder level with both hands, you swing it side to side (arms completely straight) and the weight should never go past straight sideways. In other words it shouldnt extend past 180 degrees. Engage your abs and use your abs/obliques to turn the weight side to side.
Jackknife - These are killer. You can skip them if they are too hard. It is hard to explain so I hope the picture is sufficient enough. Just make sure your toes hang OVER the back of the stability ball in the starting position.
Russian Twist - Similar concept to the Gorilla Swings. Arms stay completely straight as you are slightly leaned back. Your arms go side to side without letting them bend (so a comfortable range of motion) using your obliques to pull them side to side. This can be made more difficult by adding a 5, 4, or even 3lb weight.
I like it. 50 BW crunches followed by 25 weighted is nuts; I'm sure your clients loved that part.
ReplyDeleteOne thing you're missing is resisted lateral flexion of the spine (also a responsibility of the obliques). You could have them pulse up/down with their hips during the lateral plank....
I would mix up the elbow to knee, taking elbow to opposite knee as well in order to work some more rotation in.
Remember, when toning the mid-section you have to work the entire midsection, 360degrees around. Not just what you see in the mirror! Planks are good for this, but I might throw an erector spinea exercise in there like low back extension on a SB.
"Push navel through spine."<< a cue I constantly use to remind my clients to pivot at the right spot when crunching so they hit upper/middle/lower rectus abd evenly.