AbBlast

FitCamps4Chicks is a division of
Kenaz Life & Fitness Training
Phone: 217-714-1838
bobbi@kenazlifeandfitness.com · www.kenazlifeandfitness.com
Copyright © 2006 Kenaz Life & Fitness Training. All rights reserved.

Ball to Knees 3 Point Crunches
> Lie on floor with knees bent, feet flat on floor.
> Hold a medicine ball in both hands, arms straight over head.
> Crunch up by pulling your ribs toward your pelvic bone. Your lower back should not pull off the floor.
> As you crunch up, bring your arms forward so the medicine ball almost touches your knees.
> For the twist crunch, aim the ball to the opposite side of the knees.
> 3 Point Crunches: crunch up and twist to the left, lower, crunch up to the middle, lower, crunch up and twist to the right, lower - that is 1 REP!
> Exhale all your air at the top of the position.
> Slowly lower to the start position and repeat.

Perform 3 sets of 10 repetitions. Use 4 lb medicine ball.

Reverse Crunch
> Lie on a bench on your back with knees bent.
> Grasp the bench above your head.
> Position legs up, hips and knees at 90 degrees.
> Flatten low back against bench.
> Lower legs toward bench slightly, KEEPING LOW BACK AGAINST BENCH.
> Press knees together and slowly move knees toward chest, pulling hips slightly off bench.
> Slowly return to start position and repeat.

Perform 3 sets of 15 repetitions.

Plank w/ Elbows on Ball
> Position elbows on the ball as shown, body straight out behind, up on your toes.
> Keep arms forward, do not tuck elbows into body.
> Squeeze your glutes and pull your belly button up into your spine to activate your abs.
> Continue breathing.
> Hold this position for the subscribed amount of time.

Perform 5 sets for 20-60 seconds each.

Complete the first 2 exercises as a superset. Complete 1 set of the 3 point crunches, then immediately do a set of the reverse crunches. Rest 45 seconds. Go through this superset 3 times. Lastly, do 5 sets of the planks, holding the plank for 20-60 seconds each time.