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SUBMIT a WORKOUT ◄ Do you have an abs workout plan to share?.. take a few minutes to submit it!
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Abs Workout Summary
Difficulty Level: Intermediate
Target / Goal: Lower Abdominals
Recommended Days per Week: 2
Date Submitted: February 9, 2009
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Workout Submitted By
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Casey X
fitFLEX workouts: 2
Age: 28
Gender: Female
Experience: 11 years
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Workout Description
Hey everyone, I hope my workout really helps someone out.. I've had great success with improving
my lower abdominals over the years with it. I conside this an intermediate workout with three different exercises
with 10-15, SLOW repepition per set. Be sure to stretch your abdominals before and after your workout and I would
also suggest performing this program 2-3 times per week depending on your personal schedule.
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| Exercise |
Sets |
Reps |
| Hanging Bent-Knee Leg Raises |
5 |
10-15 |
| Description: I suggest to do these either hanging
from a bar with your hands or a machine that allows you to do leg raises vertically, usually with your forearms/elbows
resting on a pad holding up your body. I suggest bent knees raises, so with your legs hanging bring your knees up to
your chest as high as possible with your legs bent at your knees. (For a more advanced motion, you can do these with
your legs straight out). At the top of the movement, I suggest to exhale, hold for a few second, then release slowly
back down to full extended position. |
| Lying Straight Leg Raises |
5 |
10-15 |
| Description: The starting position in this exercise
is lying flat on your back with your legs stretched out flat as well. Keeping your hands by your side (not under your bum
for help) keeping your legs straight lift them up, until your heels point straight up. Exhale, contract your abs and then
lower back down slowly but stopping short of touching the floor. This way we keep the tension on the lower abdominals. |
| Crunches |
5 |
15-20 |
| Description: This exercise targets primarily the middle to
upper abs but it's also slightly targets the lower abs. It's a good finisher to complete the workout. Starting in a lying position
on the floor with your knees bent and feet flat on the floor. Crunch up, exhale and lower back down. |
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fitFLEX Workouts - Specific Lower Abs Workout
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