Ab Workout from HIMA

Provided by Anita Teekah

#1: flat on back, legs straight up in air, uncrossed at ankles, small pulses

#2: flat on back, knees up, feet on floor, hands under butt, small pulses

#3: flat on back, knees up, feet on floor, hands behind head, come up three times within a single crunch, first 1/3 of the way up, then next third, then finish coming up, and count 1-2-3, #1, 1-2-3 #2 crunch, etc.

#4: on back, knees up and feet on floor, opposite elbow to knee alternating, hands behind head

#5: on back, hands under butt, legs stretched out over floor, a couple inches above floor, head and shoulders up, and bring legs up 45 degrees, and down without touching floor, controlling ab movement

#6: on back, hands behind head, knees up and pull knees into body and pull up head and shoulders toward knees in a crunch, curling into tiny ball on floor, then release knees down to tap toes on the floor lightly, without letting head hit the floor on crunch release

PARTNER CRUNCHES:

#1: one person flat on back, other holding knees and ankles down while partner crunches

#2: one person flat on back, grasping ankles of partner who's standing with legs apart over head of the person on the floor. One on floor swings legs up, while keeping head and shoulders up off the floor, and persn standing grabs legs and pushes them back down. Person on floor must control abs and not let her legs hit the floor on the down phase.

#3: both people on floor, facing each other, interlocking ankles to avoid movement. it helps if they can pass some object back and forth, so one person is always up and another down, but never letting head and shoulders totally rest on the ground

You can finish the mini session by having everyone lie flat on their back and have knees up, with feet resting flat on the floor, and each person counts out 1-9, while everyone together says 10, 20, etc. Then everyone can count out the last set of 10 crunches as a whole group. So if you have 6 people, the first girl counts 1 through 9, then all 6 say "10", then the second person counts 1-9, and all 6 say "20", until the last girl counts her set of 10, and everyone counts 1-9 together for the last set to total 70 wrap up crunches.