Core Workout

EXERCISE 1 SIT-UPS

PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques

Lie flat on your back on the floor with your knees bent and your legs secured under a piece of heavy furniture (I am assuming that you are doing this routine at home).
Place your hands by your chest.
Flexing your abdominals, raise your torso until you are in nearly a sitting position.
Retaining tension on the abs, lower your torso to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 2 LEG RAISES

PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
Retaining tension on the abs, lower your legs to the beginning position. (Note: Maintain full control throughout the movement. Avoid the temptation to let your legs drop on the negative portion of the movement).

EXERCISE 3 LYING LEG RAISE+CRUNCH

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Flexing your lower abdominals, raise your legs until they are perpendicular to the floor.
At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
Retaining tension on the abs, lower your legs to the beginning position and then bring your torso to the starting position as well. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 4 KNEE-INS

PRIMARY TARGET: Lower Abs
SECONDARY TARGET: Upper Abs and Obliques

Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
Keeping your knees together, pull your knees in towards your chest until you can go no farther.
Keeping the tension on your lower ab muscles, return to the start position and repeat the movement until you have completed your set.

EXERCISE 5 TOE TOUCHERS

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended in front of you and your hands holding on to the sides for support.
Simultaneously bring your legs up as far as possible while at the same time bringing your torso towards them.
Return to the start position and repeat the movement until you have completed your set. (Note: This is a modified version of a V-Up. In a true V-Up your starting position is lying down on the floor and bringing yourself up with no arm support).

EXERCISE 6 CRUNCHES

PRIMARY TARGET: Upper Abs
SECONDARY TARGET: Lower Abs and Obliques

Lie flat on your back on the floor with your legs in front of you bent at the knees.
Place your hands by your chest.
At this time, raise your shoulders and torso as far as possible from the ground in a curling movement without raising your back from the floor.
Retaining tension on the abs, bring your torso to the starting position. (Note: Maintain full control throughout the movement. Avoid the temptation to rock back and forth).

EXERCISE 7 Leg lift, Knees in

PRIMARY TARGET: Upper and Lower Abs
SECONDARY TARGET: Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support.
Slowly lift your leg off the floor, raise legs to 90 degree angle
Then bring your bend your knees to try and touch your chest.
Then return your legs to starting position with feet slightly off the floor and repeat.

SETS, REPS AND REST IN BETWEEN SETSEach exercise is to be done for 3 sets each of as many reps as possible. There are many ways to perform this routine. I like to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 7, I rest 1 minute and start the sequence again two more times for a total of three sets.