Abdominal work request

[JC Warrior]

I've been assigned as a physical training leader for my unit (USAF) and one of the things I was told to emphasize in the exercise session tomorrow morning was abdominals. Aside from grinding everyone with an hour of situps / crunches, I'm trying to get ideas that will leave a lasting impression and have folks a little more sore than they usually would be.

The idea so far is a mix of crunches, leg lifts / holds, and maybe some flutter or scissor kicks. But that is going to get real boring real fast. I need to fill up about 20 minutes or more with abdominal work, so any ideas are greatly appreciated.

Thanks!!!

[sukhenkoy]

Crunches, situps, leg raises, six inches (different variations of it; straight out, up 45 degrees in the air, out in front of you, but legs apart), twisting situps, leg raises, have your legs in the air and then lift them up. Just look up ab exercises online. You should get plenty of ideas.

[peewee1460]

30 crunches 30 situps. 1 minute rest. repeat. try it on yourself first because level of fitness can cause the number of reps to vary.

[Mayfeather]

Yeah that is hardcore but has good effects, lots of running will help to burn the fat around your gut aswell which will help show off your abs

[BennyST]

Just go around the whole middle. Starting from the front: work the upper abs, then lower, then move onto the obliques and sides, then do some back exercises. I would also throw in some kind of static and explosive movement as that combination absolutely will do anyone in.

These exercises are quite similar to what I used to do when I was in training full time for my abs (among many others). It will be less reps though as it would go well over twenty minutes otherwise. Obviously there are a million different variations and order you can do them in.

*50 sit ups (or crunches depending on what you like) followed immediately by
*50 supermen (can't remember the proper name for these. Lie on your stomach, keep your legs together and arms straight out above your head, just like superman flying, and lift both arms and legs off the ground at the same time). Do these two set of sit ups and SM one after the other three times resting after each set. Next:
*50 straight leg lifts with hands held under lower back (preferably with small leg weights) followed by 50 bent leg lifts with sit ups (this exercise is just lying on your back and lifting one knee to your chest while bringing the opposite elbow to the knee in a sit up motion. Change sides obviously.
*50 V sit ups. Most people can't do these but you could give them a try. Keeping legs straight and arms straight above your head also, bring your upper body and legs straight up together in the air touching your feet with your hands forming a V with your bum as the balancing point. Your legs and arms should be straight. At the high point your body and legs should form a V. You will need a decent degree of flexibility and coordination to be able to do this as well as a very strong stomach. Great, great exercise if you can do it.
*Static bridge. On you toes and elbows (or hands) hold your body straight like a bridge. Can be done over two benches for both the back and stomach.
*Burpees. If you swap between sets of slower exercises mixed in with burpees it will break everyone. Great way to push the limits of aerobic/anaerobic endurance and lactic acid build up. Brutal.

That's a simple routine and would go for around twenty minutes with rest times and variating the order. Should be about three sets of each with rest after each one. For a real killer do the V sit ups (however many depending on level of fitness: 20 to 50 would be ok) followed immediately by 20 burpees, then another set of V sit ups then a set of ten frog jumps (as far and high as you can) then one more set of V sit ups and another line of ten frog jumps back to where you started, then rest. Rinse and repeat. Guaranteed to wear anyone out.

[tebe6sm]

something I found a while back:


The Abdominator

This is a great ladder and one of the one’s Dr. Burns has used on the poor unfortunates at Wednesday’s DAT sessions. See how you go.

- Perform a static hold in a pushup position but with your elbows on the ground maintaining good form at all times

- Hold this position for one minute

- Jog to end of your courtyard, aerobics room, prison cell and perform 20 V snaps

- Back you go for a one minute static hold

- 40 V snaps

- static hold

- 60 V snaps

- static hold

- 80 V snaps

- static hold

- 100 V snaps

Then, back down the ladder. That’s right, 80, 60, 40, 20. Stagger this ladder so that if you can’t perform V snaps any longer you move to crunches or sit-ups or half sits as required. But make sure you finish!

Don’t sneeze, cough or laugh for a month.

In just 15 minutes a day you CAN have abs… and a hospital bed.