– 8 minute abs

Description:

8 minute core video that focuses on the abdominals and lower back.  The abdominal muscles provide balance and stability and help in all other sports and activities.  The lower back muscles will help develop lower back flexibility, prevent back problems, and also protect the spine

Workout:

  • Crunches (30 seconds)
  • Tabletop and pulses (30 seconds)
  • Bicycle crunches (30 seconds)
  • Bicycle crunches with twist (30 seconds)
  • Reverse crunches (1 minute)
  • Crunches – 2x (30 sec)
  • Side to side pulses (30 sec)
  • Crunches – 1x (30 sec)
  • Knee to elbow (30 sec)
  • Tabletop (15 sec)
  • Bicycle crunches with twist (30 sec)
  • Tabletop and pulses (30 sec)
  • Leg drops (30 sec)
  • Alternating leg/arm raises (30 sec)
  • Supermans (30 sec)
  • Arms out back extensions (15 sec)
  • Back extensions/Cobras (30 sec)

Cool down:

  • Simple stretching
  • Arms overhead
  • Forward bends

Equipment:

  • Bodyweight

Muscles Worked/Purposes of Exercises:

  • Crunches – rectus abdominus (abs)
  • Bicycle crunches – obliques
  • Reverse crunches – obliques, transverse, and rectus abdominus
  • Leg drops – transverse abdominus
  • Supermans/Cobras/back exercises – erector spinae (lower back), glutes, hamstrings

Key points:

  • To protect lower back, tighten the small of lower back into the floor
  • If neck starts to hurt, support where the back of the head connects to the top of the neck with hands

2 thoughts on “– 8 minute abs

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