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Fitness Director's Choice - Fab Abs!

Looking for great abs and a nice strong core?  Try these moves. 

They're guaranteed to get you started on building fabulous abs!

ABDOMINAL CRUNCH - SB LONG LEVER ARM         
Reps: 15          Sets: 3          Rest: 30 ? 60 seconds



Preparation :
Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.

Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.

Movement:
Draw your lower abdomen inward toward your spine.

NOTE:
Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus's Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a "lower volume" initially for control.

While maintaining the drawing-in maneuver, raise chest up so that your shoulders lift from the ball. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.
While still maintaining the drawing-in maneuver, lower to the ball.

ABDOMINALS BACKSTROKE
Reps: 15          Sets: 3          Rest: 30 ? 60 seconds



Preparation:
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.

Movement:
Begin in a crunch position (shoulders slightly off the mat), ensure that the spine is ?long? and not excessively rounded in flexion

Hands are to the side, palms facing up (as shown)
While holding the crunch, perform a backstroke motion with one hand. The eyes should follow the hand motion

Once the backstroke motion has been completed, return the hand to the side and alternate sides

SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT    
Reps: 15          Sets: 3          Rest: 30 ? 60 seconds



Preparation:
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.

Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.

Movement:
This movement involves a side iso abs position with hip movement in the frontal plane.

Perform a side iso abs hold.

Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).

Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).

Repeat for desired number of reps.

SIDE ISO-ABS - PRONE WITH SIDE KICK 
Reps: 15          Sets: 3          Rest: 30 ? 60 seconds



Preparation:
Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.

Activate the core with a GOOD drawing in and pelvic floor contraction.

Movement:
Start in a plank position, the elbows and toes are on the ground, core is activated, glutes are squeezed and shoulder blades are retracted and depressed.

Perform alternating side (abduction) kicks with the legs at the hip (iliofemoral) joint.
TRAINERS: ensure that the client does not externally or internally rotate the femur, and that the low back NEVER arches.

Cue the client to keep the hips level, the chin down, the glutes and lats to stay contracted, and to keep the core engaged the entire time.
Other progressions: inertia progression ? from cables around ankles, to tubing around ankles.

ABDOMINAL CRUNCH - 2 ARM W/ SB       
Reps: 15          Sets: 3          Rest: 30 ? 60 seconds



Preparation:
Maintain a tall body line throughout this exercise, good stability through the abdominal complex and neutral spine angles.

Initiate a thorough dynamic warm up prior to starting this exercise - this engages the nervous system.

Movement:
This movement involves a weighted stability ball crunch

Start by adjusting the cable arms to a ?low? position (as shown)

Begin with a light resistance until movement becomes fluid

Grab cables, sit on the SB and roll yourself down until the small of the back rests comfortably on the ball

Hug the cables to the shoulders (as shown)

Keeping the hips high, perform a crunch movement up (remember, the SB should not roll)

Roll back over the SB and repeat

Watch for:
Excessive forward head posture, excessive arm movement against the body, and excessive protraction of the scapula (rolled forward shoulders) ? these are signs of weakness and the exercise should be regressed

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