The Ultimate Ab Workout Plan: Week 6 Exercise Instructions
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The Ultimate Ab Workout Plan: Week 6 Exercise Instructions

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

Reach-Up

  • Lie on your back with your legs straight and cross your left ankle over your right. Keep your shoulders down and your whole lower body still. Tighten your abs. Reach your right hand up and across the center of your body. Hold for a few seconds, then lower down. Repeat for 12 reps.
  • Now switch sides, reversing your ankle cross and reaching up with your left hand. Repeat for 12 more reps.

The C-Curl

  • Lie on your back with your heels off the floor and knees bent 90 degrees. Keep your abs pulled in and your arms straight along your sides. Lift your upper body off the floor and curl your ribs toward your thighs into a gentle C shape. If you need to, hold the back of your thighs for support.
  • Now tap your left toes down, then tap your right toes down. Do 20 taps on each side. Then lower your body all the way down to the floor. Rest for a breath.
  • Come back up into your C, but this time twist your right shoulder to your left knee as you tap your toes down. Reverse the twist to the other side and tap your other foot down. Do 20 twists and taps on each side.
  • Keep your arms straight along your side to engage more of your back muscle.

Windshield Wipers

  • Put a folded towel between your knees and come down onto your back.
  • Stretch your arms out to your sides, palms down. Raise your legs, bending your knees 90 degrees.
  • Keeping your legs together and your abs tight, lower your legs down to the right. Come back up to the center and then twist them to the left. You'll do 12 reps on each side.

Prone Plank

  • Get into a full push-up position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted, your arms and legs extended, and your head aligned with your spine.
  • As you build strength, hold this position longer -- up to 1 minute. The Prone Plank targets your abs and chest. For a bigger challenge, try it with your forearms on the floor.

 

Originally published on FitnessMagazine.com, July 2009.

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