Posts Tagged ‘abs’

MedExpress has impressed me!  I had almost no wait, the facility was nice, I saw a doctor for more than 2 minutes.  No strep, thank goodness, but the doctor told me I had a sinus infection.  What is fine, I guess, and explains why Jared hasn’t gotten sick.  Apparently, sinus infections aren’t contagious.  He gave me some “magic mouthwash” which has my entire mouth and throat numb (great) and an antibiotic.  Good news, I guess.  In fact, I was so reluctant to take any medicine.  I should say that I hate medicine.  I’d rather go through the symptoms, but I was in pretty bad pain that I needed something.  I wasn’t expecting a numb mouth.

After a long nap,  bunch of numbing mouthwash and an extra antibiotic, I was ready for some abs.  Not the best idea.  This was tough.

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I started out doing the “bicycles”.  15 on each side.  Only one set (you will see why)

Then I did a repeat of the leg extensions with a 4lb medicine ball.  Put the ball where the knees are and extend legs straight and down.  Do this 15 times, again, only one set for now.

Then I did 10 leg movements.  Start with legs extended (as below) and move right, then left.  One on each side is one rep.  Only one set.

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Then, this is where it gets hard.  You will need a buddy to do these.  Apparently, it’s very hard to complete this all in one try.  I agree.  I had to stop six times before it was too late.

You will complete 50 total, ten of each of the following:

(1)Have your partner stand in front of you while you lay on the mat.  Sit up to where your back is at at 45 degree angle.  Toss the ball back and fourth ten times.  Can’t find a picture for this one, sorry.  Do not rest.

(2) Continuing to sit at this 45 degree angle lift feet off floor and hold.  Toss the ball back and fourth ten times.  Do not rest.

(hopefully this puts it into perspective)

(3) Continuing to sit at this 45 degree angle, having your partner continue to toss the ball, catch it and twist to each side.  If you start at the right then go left, next time start at the left then go right.  One rotation on each side is one rep.  Do ten and do not rest.

(Like this, only feet are off the floor)

(4) Continuing on.  Extend legs while your partner tosses you the ball.  At every catch, scissor your legs.  Remember.  Legs continue to be elevated, you keep yourself at a 45 degree angle.   Repeat 10 times.  Do not rest.

(5)  Now, for the final ten, you should combine the side “crunches” and the scissor in one movement for one rep.

*I think the key to doing this is continuation, however, like I said, I had to rest six times during this.  However, I got to 27 reps before starting to struggle.

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Do 15 Pikes on the ball…

Do 15 “crunch-ins” on the ball.  Starting in push-up position and using your legs to bring the ball in almost kneeing.  Do 15 on each side.

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Pilates Circuit

Do 15 leg circles, starting in one direction and making tiny circles.  Then do 15 in the opposite direction.

Start with your legs raised, and bring back towards your head, and then lift (and use your momentum) to bring yourself up.  However, you have to stop at the 45 degree angle, pictured below…  And hold for 4 seconds.  And only do 4 reps.

And if you can smile like that, good for you, but I was sweating and cussing at this point.

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Go back and repeat the first 3 exercises.  One set.

I must say, yesterday I did this amazingly difficult ab workout…

Leg Extensions with Medicine Ball

This is your basic, straighten your legs until they are six inches off the ground.  With the addition of the medicine ball, you have to hold it between your knees.  Ouch!

Vertical Crunch on the Ball

You are basically on the ball to your shoulder blades.  Instead of crunching up, you are keeping you arms vertical and simply lifting up.  It’s tough.  Trust me.

Wall Crunches on the Ball

Place your feet on the wall, and crunch all three directions.  I could only do ten total.  It’s very difficult because your balance is a little “off”.  Your feet are not as stable on the wall.

 

Pike and Plank on the Ball

Repeat the above move, about 10 times, then repeat at alternate sides, 10 times.  After those moves, do a pike, listed below.  I couldn’t do the pike.  I think I was too scared!!

 

 Plank

Hold plank for 15-30 seconds.  Then, drop your hips to alternate sides, while still holding plank repeat 5-10x each side.  No rest between alternations.

 

Side Plank

Hold side plank for 15-30 seconds.  Then drop shoulder to the ground.  Repeat 5-10x.

Spiderman Cruches/Pushup

Start in Push-up position.  Bring one knee to elbow while moving opposite arm forward.  Bring back to position.  Alternate bringing other knee to elbow while moving opposite arm forward.  Repeat until your arms give-out =)