Sit-ups aren’t going to fix your stomach, stop doing them! Mock everyday abdominal routine: (Always done with little to no break so assume this is one continuous exercise) Roman chairs – 100 reps (10 seconds of extension stretching) x 5 (upper ab specific, serratus to a lesser extent) Reverse crunches, knees together, arms grasping the back of the bench – 150 reps (10 seconds of extension stretching) x 5 (lower ab specific) Seated barbell twists, no weight – 250 reps (no extension stretch necessary) (oblique specific) Twisting crunches, knees bent/together, heels resting on a bench – 150 reps (10 seconds of extension stretching) x 5 (upper ab specific) Flat bench leg raises – 100 reps (10 seconds of extension stretching) x5 (lower ab specific) Bent knee side leg raises – 50 reps (no extension stretch necessary) x5 (oblique specific, intercostals to a lesser extent) Kickboxer crunches – 100 reps x5 (triset) Flutter kicks – 100 reps x 5 (triset) Scissor kicks – 100 reps x 5 (30 seconds of extension stretching after 1 full set) (lower ab intensive, secondarily obiques) Total time roughly 45 minutes The burn set at the end is generally reserved for the area of your abdominals you feel is lacking the most. This changes from day to day In a normal routine. Extension stretching simply refers to an opposing movement, there are many ways to do this.
Posted on: Tue, 06 Aug 2013 01:46:26 +0000