Name: Playbook - Ana Snyder - Ab Workout 3
Uploaded: 2021-11-12T16:18:02.973Z
Duration: 45 min
Description: Ab Workout 3

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

1. Start lying on your back with your legs slightly bent snd your heels slightly elevated off of the floor
2. Bring your knees up toward your face and then lift your hips off of the ground.
3. Slowly lower your legs til your heels are right above the floor and repeat for the desired number of reps

Reverse crunch hip lifts

1. Lie on your back with your arms straight out to the sides
2. Rotate the hips to one side, without letting the legs touch the floor
3. List your legs and return to the starting position
4. Rotate the hips to the opposite side and repeat until the set is complete

Windshield Wipers

Circuit 1

1. Begin by lying on your back on the ground. Your legs should be straight and your arms extended out to the side in a T. This will be your starting position.
2. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, wrapping your arms around your shins to perform a simultaneous crunch motion.
3. After a brief pause, return to the starting position.

Cocoons

1. Begin in the standard plank position and then rotate the hips to one side, aiming to touch the floor. 
2. Next, rotate the hips to the opposite side and touch the floor.

Rainbow plank

- Assume a quadruped position on the floor.
- drive your foot snd opposite arm back behind you and forward in front respectively. 
- Keeping core tight and hips squared to the floor
- Then bring your elbow under your body to touch your knee.
- Repeat on the same side for the desired number of reps and then switch sides.

Ab Workout 3

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