Name: Playbook - Michael Smith - Abs for Beginners: II
Uploaded: 2023-05-18T23:33:01.557Z
Duration: 20 min
Description: Abs for Beginners: II

Daniel

workout:
- crunch 4 x 15
circuit | 4 rounds
   - Stability Ball crunch 12 reps
   - Hanging knee raise 10 reps
   - Knee-to-Elbow Plank 10 reps

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunch

Preform the first set of each abdominal exercise back to back only resting once fully through the first round. Take the recommended rest time or slightly more if needed. Repeat for each round.

- Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball, feet should be bent at the knee and pressed firmly against the floor
- Lower your torso into a stretch position keeping the neck stationary at all times
- With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals (The lower back should always stay in contact with the ball)
- Exhale as you perform this movement and hold the contraction for a second
- As you inhale, go back to the starting position
- Repeat for the recommended amount of repetitions

Stability Ball Crunch

- Hang from a chin-up bar with both arms extended at arms length in top of you using a wide or medium grip
- The legs should be straight down with the pelvis rolled slightly backwards
- Tuck your legs, bringing your knees forward and up to your chest 
- Lower with control to the starting position
- Repeat for the recommended amount of repetitions

Hanging Knee Raise

- Start in a high plank position
- Bring your knee toward your opposite elbow one at a time
- Alternating back and forth for time or reps

Abs for Beginners: II

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