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Quick Abs/Core
Designed by
Arnel Ricafranca
Certified Online personal fitness trainer
Fitness VIP |Fitness-vip.com
Bored with your
current abdominal and core training routine? Well, here’s a quick
workout you can do for the
next few weeks that will surely fatigue your core and give you
something new to
do. I’ve used this exact routine
with many clients with great success. End result? Fatigued (properly
worked) muscles
after the workout and an overall
strengthened and functional core.
For each exercise: Perform 2-3 sets of
15-20 controlled repetitions.
*If you
are a beginner with less than 2 months of training experience, I
suggest you
focus on Stability Ball Crunches until you build sufficient base level
strength
in your core.
Shoulder Roll Out (on knees)
Start on your knees and place your hands on the ball with your arms
outstretched.
Rollout out the ball keeping your hips parallel with the rest of your
body.
Return to the starting position by pulling your arms back up the ball
until you are in an upright position.
Stability Ball Crunch 
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until
it is
positioned on lower to mid-back region. Raise hips slightly to create a
“table
top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position
with a
space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the
abdominal
and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension
or
flexion of either may cause injury.
Arm to Leg Exchange 
1) Lie back onto floor or bench with knees bent and hands straight
behind head.
Keep elbows back and out of sight. Head should be in a neutral position
with a
space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between
your legs.
3) Leading with the chin and chest towards the ceiling, contract the
abdominals
and raise shoulders off floor or bench. During the crunch, also bring
legs and
ball towards chest. At the top position transfer the ball from your
legs to
your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a  neutral
position. Hyperextension or
flexion of either may cause injury.
Two Leg Pike
1)
Roll on the ball until yhour shins are on the ball and your are forming
a bridge.
2) Keeping this position roll your knees in towards your chest.
3) Return to the starting position and repeat.
Author: Arnel
Ricafranca
Fitness VIP owner/ Online Fitness Trainer
For more information go to www.fitness-vip.com/onlinetraining
© Copyright
2005
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