Floor Knee Tucks and The Frog

This week’s ab superset circuit contains 2 exercises that will work the upper and lower abs, as well as the deeper abdominal muscles. Do these back to back with no rest – and rest up to 30 seconds between supersets. Start with 3, and work your way to 5 supersets.

Floor Knee Tucks (15 reps) – Lie on the floor with your legs straight, holding a light dumbbell between your feet (3-5 lbs), arms are straight at your sides. Lift your shoulders of the ground to engage your core, and lift your feet a few inches off the ground. Bend your legs bringing your knees toward your chest, then straighten legs back out without lowering them to the ground. Also, be sure to keep your shoulders lifted for all reps.

dumbbell-pull-in

Easy modification: You can perform this same movement without the weight between your feet. Or if keeping your shoulders lifted strains your neck, you can lower them with each rep, or not raise your shoulders at all – just do the tucking movement with your legs. Try to keep your legs lifted throughout, so that your core is constantly engaged. Try to add weight if you can.

Hard modification: Up your weight to 8-10 lbs. You may need to slow your reps down so that your keep proper form. Make sure that your lower back stays in contact with the ground.

 

 

The Frog (20 reps) – Lie on a mat with legs straight and together, toes pointed and hands behind your head. Lift your upper body and do a crunch while lifting your legs and turning your hips out so that the bottoms or your feet come together toward your pelvis (frog shape). Hold for 1 count then return to start, straightening legs and lowering your shoulders.

Frog

Easy modification: Lie on the ground with your hands behind your head and your knees bent out to the sides with the bottoms of your feet together. Lift shoulders and crunch. This is a short movement – be sure to lift with your abs and don’t pull on your neck.

frogeasy

Hard modification: Leave the weight from the floor knee tucks between your feet and do the same movement with the weight. You may not be able to bring the bottoms of your feet completely together, but make sure the movement is relatively the same.

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