9-Way Abs Routine

Alright, here it is!  The past couple of weeks of training you may or may not have noticed that I’ve been adding an ab/core workout to my routine.  A few people have asked about this workout so I thought I’d share…

9-Way Abs

  • 15 sec. Leg Raises
  • 60 sec. Crunch/Sit-up
  • 30 sec. Bicycles
  • 60 sec. Left Side Plank
  • 60 sec. Right Side Plank
  • 60 sec. Forward Loops/Back Loops
  • 60 sec. Plank with Moving Feet
  • 30 sec. Jack Knives
  • 60 sec. Plank Waves
  • 15 sec.  REST IN BETWEEN EACH

Below are images showing you how to go through each set.

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Leg Raises: 

  • Lay on your back with arms at your sides.  Legs and feet should be raised a few inches off the ground.
  • Keep legs straight and raise them up so feet are parallel with the ceiling.
  • Bring them back down to starting position, then repeat.
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Leg raises starting position

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Leg raises middle position. Bring legs back to starting position to complete one rep.

Crunch/Sit-up

  • Laying on your back, bend legs at the knees.
  • With heads behind your head, complete one crunch.
  • Then complete one full sit-up.
  • Repeat crunch, sit-up, crunch, sit-up…
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Crunch

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Then come into full sit-up

Bicycles

  • Laying on your back, bring hands behind head as you would for crunches.
  • Alternate meeting right elbow with left knee to left elbow with right knee.
  • The leg not meeting knee should be lifted and kept a few inches off the ground.
  • Keep alternating, hence bicycling.
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Right elbow, left knee

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Left elbow, right knee

Left Side Plank

  • Lie on left side.
  • Place forearm under shoulder, perpendicular to the body.
  • Place upper leg directly on top of lower leg, hips and knees straight.  Upper arm can lay flat, or holding on like mine is.  This helps me to remember to keep my abs engaged because I can feel them.
  • Raise body upward.  Hold this position.  Make sure abs are engaged the entire 60 sec.
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Left Side Plank

Right Side Plank

  • Lie on right side.
  • Place forearm under shoulder, perpendicular to the body.
  • Place upper leg directly on top of lower leg, hips and knees straight.  Upper arm can lay flat, or holding on like mine is.  This helps me to remember to keep my abs engaged because I can feel them.
  • Raise body upward.  Hold this position.  Make sure abs are engaged the entire 60 sec.
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Right Side Plank

Loops

  • Start on your back with arms lying next to your sides.
  • Pull legs in to your chest.
  • Push legs up and out.
  • Bring them back down like you would for leg raises.  Complete this forward circular motion for 30 seconds.
  • For the next 30 seconds you will be making this circular motion backwards.
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Starting position.

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Pull legs in

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Begin to push forward

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Continue to extend and make full loop. Then bring them back in to start another cycle.  For the second set of 30 sec. make the same motion but backwards.

Plank with Moving Feet

  • Start in plank position with feet centered and together
  • Step one foot out to the side, and then step the next foot out to the side, you should be standing with feet apart wide (or to the edge of your mat)
  • Step one foot back in to the center, and then the other foot into the center, you should now be back in the starting position.
  • Keep moving your feet out and back for the entire 60 seconds.
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Start in plank position

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Start with feet centered and together

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Jack Knives

  • Start on your back, with legs straight out and a few inches off the ground and arms straight out above your head.
  • Lift arms and legs at the same time and meet in the middle, as if doing toe touches.
  • Come back into the starting position.
  • Repeat.
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Starting position

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Lift both arms and legs at the same time

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Meet in the middle, as if doing a toe touch

Plank Waves

  • Begin in the plank position.
  • Start by lifting one arm off the ground.
  • Circle your arm out and back in, as if waving in a big circle. Circle back in the opposite direction.
  • Perform the same movement with the other arm.
  • Keep switching arms for the full 60 seconds.

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Do you have a favorite ab routine?

Let me know if you try “9-Way Abs.”  What do you think?

Would you be interested in seeing more workout routines (butt, legs, arms, yoga, more abs)?

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