The Ultimate Ab Workout Plan: Week 1 Exercise Instructions

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The Ultimate Ab Workout Plan: Week 1 Exercise Instructions

Here, instructions for all of the exercises in week 1 of the 6-Week Ultimate Ab Workout Plan. Print and go!

By the editors of FitnessMagazine.com

Figure Eights

(You'll need a 3-foot scarf or towel and a chair)

Sit tall in a chair. Place your right arm straight down on the chair behind you and hold one end of the scarf with your left hand.
Lean forward and with your left hand, make a figure 8 over your head and down your left side.
Do 8 to 10 reps, then switch sides.

Abdominal Hold

(You'll need a chair)

Sit tall on the edge of a chair with your hands on the edge of the seat and your fingers pointing to your knees.
Tighten your abs and bring your toes 2 to 4 inches off the floor and lift your body off of the chair. Hold for as long as you can, shoot for 5 to 10 seconds.
Lower yourself down and repeat. Continue this exercise for 1 minute.
Beginners can keep one foot on the ground for additional support.

Navel Crunch

(You'll need a chair or a couch)

Kneel on the floor in front of a chair with your knees hip-width apart.
Bend forward at your waist and place your elbows on the chair.
Breathe in and exhale, slowly contracting your navel in toward your spine. Pull your navel in and hold for 5 to 10 seconds.
Do this move twice in the beginning and work your way up to 10 reps.
Once you've mastered 10 reps, rest for one minute and then repeat the set.

Opposite Arm and Leg Raise

Get on all fours, aligning your knees under your hips and hands under your shoulders.
Lift your right arm to shoulder height and your left leg to hip height, hold for two counts. Reach forward with your fingers and back with your heel.
Repeat this exercise on the opposite side. Do 15 to 20 reps, alternating sides.
For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

Click here to see videos of these moves! >>

Originally published on FitnessMagazine.com, June 2008.