Page 87 - Ian Oliver Boxing Fitness

%XERCISES TO STRENGTHEN THE ABS WITHOUT EQUIPMENT

#URL UPS
3TART WITH l NGERTIPS RESTING ON THE SIDE OF THE HEAD AND BENT KNEES

h#URLv TORSO FORWARD UNTIL SHOULDER BLADES NOT LOWER BACK LEAVE THE m OOR
!FTER A SECOND PAUSE LOWER DOWN AGAIN

#RUNCH

!S ABOVE BUT WITH THE LEGS CROSSED AND BENT AT THE KNEE LOWER LEG
HORIZONTAL TO THE m OOR BEFORE STARTING ! VARIATION IS TO PUT THE FEET UP ON

A BENCH

2EVERSE CRUNCH

3TART AS WITH THE CRUNCH BUT DRAW THE KNEES TOWARDS THE RIBS

/BLIQUE CRUNCH

0LACE FEET ON BENCH WITH KNEES BENT AT RIGHT ANGLES AND l NGERS RESTING
BY THE SIDE OF THE HEAD ,IFT AND TURN AS IF TO PLACE YOUR ELBOW AGAINST

THE OPPOSITE KNEE 0AUSE FOR
SECONDS BEFORE RETURNING
TO THE START AND THEN PERFORM

SAME MOVE TO THE OTHER KNEE

h4HE PLANKv ALSO KNOWN AS hTHE
HOVERv AND hTHE BRIDGEv

4ARGETS THE TRANSVERSUS
ABDOMINIS

2EST SOLELY ON YOUR ELBOWS
AND TOES YOUR BODY IN A STRAIGHT
LINE FROM THE BACK OF YOUR HEAD /BLIQUE CRUNCH

!LSO SEE CALISTHENICS P