All-Star Stomach Routine
By Coach Cristy Hickel
-Can do every day (at least 5x per week)
-Work up your reps of each (start with 15 of each thing try to get to at least 40 to 50)
-Do continuously, moving smoothly between exercises WITH NO STOPPING!
-PPP Practice Perfect Posture…..tighten TA (Transverse abdominus) throughout routine. You can do some form of stomach work everyday!
Week 1-3
Upper Abs
1. Crunchies or V-ups: Curl legs and torso up together and return. Feet don’t
touch floor. See #13
2. Stomach curls: Back flat, legs bent up and crossed. Elbows to knees /return
3. Stomach curls X: Same body pos as #2. Alternate crossing elbows to knees
4. Cherry pickers: Legs straight up, alt touching toes with hands. Head up
5. Splitters (V throughs): Legs up in V position. Reach extended arms through legs and return. Shoulder need to come off the floor.
6. Roll over. Quick stretch.
7. Push ups (slow, all the way up, touch chest, tight abs, flat back) on knuckles
8. Chin ups 10. Full range (grip toward body)
Obliques
9. Leg ups: each side. Single, double, scissors, knees to chest (min 15 ea = 60)
10. Side ups: each side
11. Roll over stretch
12. Push ups. Full range
13. Ankle grabbers: Sit up position, shoulder blades off ground. Reach right hand to right ankle, then left hand to left ankle (counts as 1)
14. Crunchies: lift knees and shoulders towards each other simultaneously. Return to floor, maintain legs straight out in front -3”above the ground
15. Hip lifts: on back, feet straight in air, hands on floor at side, lift hips off floor
16. roll over. Quick stretch
17. Push ups. Full range. Optional: right leg up for ½ . left leg up for other ½
Week 4……etc add minimum of 10 each:
Hip Flexors/back
18. Bicycle: rt elbow to lft knee. Legs move circular above floor 30 seconds
19. Swivels: balance on butt, feet off floor, both hands extended to one side. Swivel and move arms to other side while extending feet. Feet do no touch ground. Can do with medicine ball 6-10 lbs. keep reps up about 20-30
20. Bicycle: same as #19 count for 30 seconds
21. Crunchies
22. Superman’s: on stomach arms/legs stretched left arm/right leg up. Switch.
23. Leg lifts (hold legs out straight, 3” off ground count seconds, cross overs and together/apart (example 30 seconds each = 1.5 minutes)
24. Emily’s: legs up, arms out to sides, touch legs together to right hand. Back up and over to left hand –can do with partner too –partner pushes legs.
25. Roll over -quick stretch
26. Push ups Full range -1/2 with left leg up and extended/ ½ with right leg up
27. Extra Credit 10 more chin ups
Plank work: additional/ substitute routines
28. Forward and side planks with legs down and up (separate routine)
29. Push ups on swiss ball with someone holding feet. Keep tight plank
