Name: Playbook - Janet Calderon - 10 Minute Ab Finisher 1 - gym
Uploaded: 2024-01-02T12:08:53.666Z
Duration: 10 min
Description: 10 Minute Ab Finisher 1 - gym

Whittney

Merry Geremew

Bad...ass! Wonderful for me! That wasn't no joke there...had my fat butt breathing and sweating hard! Gettn' that wuss out of me

Eric

Ronnie

Add these routines after your workouts for some quick ab finishers

Make sure that the seat’s height is correctly adjusted to your body so that your shoulders rest back comfortably on the padding.
Select the weight load that you want to use and insert the pin into the corresponding hole. (If you haven’t used this type of machine before, we recommend starting at a low weight so that you can test your comfort zone a bit.)
Flex your core, push against the padded lever, and bend forward at the waist. Your hips should stay in the seat at all times. Try to move in a slow, controlled manner. You won’t gain anything from violently trying to yank up a heavier weight using improper form.
Breathe in as you come back to the starting position and finish the movement. The repetition is complete when your body returns to an upright position. From there, repeat as many reps as your training plan allows.

Ab Crunch Machine

Lay on a decline bench with your legs hooked so that you are stable.
Begin by, holding a weight over your chest or at arm’s length over your shoulders, as you curl your chest towards your hips and raising your torso off the bench until you are sitting vertically.
Then control the descent, reversing the motion, until just before your shoulder blades touch the bench.
Repeat for repetitions while maintaining tension on your abdominals and holding the weight in the same position throughout.

Weighted overhead decline sit up

Sit atop a bench, perpendicular to it (i.e. transversely--so that your legs can hang off it), and hold onto the side of the bench next to each of your thighs.
Lean backward until your body is at around a 45-degree angle with horizontal (your legs will have to be extended for balance to be maintained).
In a continuous and concerted motion, bring your torso (upper body) toward your pelvis in a crunching movement (by rounding your back) and raise your knees toward your chest, while exhaling throughout.
Again, in a continuous and concerted motion, lower your torso backward (until it is at roughly a 45 degree angle) and lower your knees (until your legs are nearly straightened), while exhaling throughout. You have now returned to the starting position.

10 Minute Ab Finisher 1 - gym

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