Sit-ups
Instructions
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Lie down on your back
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Bend your knees such that the soles of your feet are touching the ground
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Cup your ears with your hands
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Bring your chest towards your "bent knees" until you are in a seated position
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Do this by tightening your abdominal muscles, not swinging or rocking your body
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Return your upper body to the ground
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Repeat
Warm-up Exercises
Single Leg Stretch
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Lie flat on your back
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Slightly lift your head and curl your chin towards your chest
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While breathing in, bring your left knee towards your chest while placing your left hand on your ankle and right hand on your knee
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At the same time, lift your right leg about 45 degrees off the floor
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Repeat with left leg
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Do 8 reps for each leg
Primary Muscle: rectus abdominus
Type: compound, stretching
The Cobra
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Lie on your front with your hands under your shoulders
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Bend your back as you elevate your upper body
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Your pelvis should have contact with the ground
Primary Muscle: rectus abdominus
Type: compound, stretching
Exercises
Leg Raises
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Lie down flat on your back with your arms at your sides
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Make sure your legs touch each other
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Raise them until they are 90 degrees from the ground
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Hold in that position for 1 second
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Slowly lower them to just above ground level and don't let them touch the floor
Primary muscle: External Obliques
Secondary muscle: Rectus abdominus
Type: Isolation
Crunches
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Lie on your back
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Your knees are bent with the sole of your feet touching the ground
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Cup your ears with your hands
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Slowly curl your shoulders up from the floor about 30 degrees (do not go all the way)
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Return your upper body to the floor
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Repeat
Primary muscle: Rectus abdominus
Secondary muscle: External Obliques
Type: Isolation
Air Bikes
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Lie down flat on your back
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Place your hands behind your head
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Bring your knees up until it is perpendicular to the ground with your lower legs parallel to the ground
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Lift your shoulders
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With a cycling motion, kick forward with your right leg while bringing in the knee of your left leg
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While doing that, bring your right elbow close to your left knee by crunching to the side as you exhale
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Repeat with your other side by bringing your left elbow closer to your right knee and inhale
Primary muscle: Rectus abdominus
Secondary muscle: transversus abdominus, hip flexors, internal and external oblique
Type: Compound
Bent Knee Hip Raises
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Lie down flat on your back with your arms next to your sides
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Bend your knee to approximately 75 degree angle as you lift your feet off the floor
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Using lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs
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Continue this movement until you raise your hips off the floor
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Exhale while doing this
Primary muscle: Internal and External Obliques and rectus abdominus
Secondary muscle: Hip flexor
Type: Compound
Jackknife Sit-up
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Lie flat on your back with your arms straight behind your head and your legs should also be straightened
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While exhaling, bend at the waist while raising your arms and legs in a V-shape
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Your upper body should be off the ground
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Your legs should be approximately 45 degrees off the ground and arms should be roughly parallel to legs
Primary muscle: Rectus abdominus, internal and external oblique
Secondary muscle: Hip flexors
Type: Compound
Planks
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Maintain in this position for the specified time
Primary muscle: Rectus Abdominus
Secondary muscle: Deltoid
Type: Isolation
2.4km run
shuttle run
pull-ups/
inclined pull-ups
sit and reach
standing broad jump
sit-ups
overview
Planks with Leg Lifts
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Using your abdominal muscles, elevate one foot off the ground by bringing it directly above its original position
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Hold for 3 seconds
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Repeat with the other leg
Primary muscle: Rectus Abdominus
Secondary muscle: Deltoid
Type: Isolation
Planks with Arm Lifts
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Elevate one arm off the ground by straightening it
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Hold for 3 seconds
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Repeat with the other arm
Primary muscle: Rectus Abdominus
Secondary muscle: Deltoid
Type: Isolation
BEFORE YOU GO...
We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.
