Name: Playbook - Janet Calderon - 10 Minute Ab Finisher 2 - gym
Uploaded: 2024-01-02T12:08:53.760Z
Duration: 10 min
Description: 10 Minute Ab Finisher 2 - gym

Add these routines after your workouts for some quick ab finishers

Stand in a shoulder-width stance in front of a high cable machine facing the cable machine. Grab the rope attachment with an overhand grip, palms facing shoulders.  Bring the rope to ear level and slightly bend neck forward with elbows bent and pointing down. This is your starting position.

Brace core and bend at waist bringing your shoulders down towards your knees until torso becomes parallel with the ground. Pause, then slowly return to the starting

Standing Cable Crunches

Grab a bar with an overhead grip, with the hands slightly wider than shoulder width.
Press the thighs together, point the toes, and pull the belly button into the body.

Once you have established body control and a flat lower back, slowly pull the knees to the chest, making sure to also pull the heels up towards the hips.

Hanging Knee Raise

- Secure your legs at the end of the decline bench and lie down.
- Now place your hands above with light weight over your head.
- While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
- Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
- After the one second contraction, begin to come down slowly again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.

Weighted overhead decline sit up

Ab circuit

10 Minute Ab Finisher 2 - 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

10 Minute Ab Finisher 2 - gym

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