Abs and Core: The 10 Minute Giant Set Routine

Perform one set of each of the exercises below in circuit form. On completetion of all four exercises, continue without rest until you have completed 2 rounds (8 sets) for beginners, 3 rounds (12 sets) for intermediates, and 4 rounds (16 sets) for the advanced athlete. As you progress in to your 2nd, 3rd and 4th rounds increase the intensity by increasing your repetitions by five and or increasing your load, as will be the case with the Kneeling Crunch.

Image Exercise Crunch (arms behind head) 1) Sit in upright position on flexaball with feet flat on floor. 2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a "table top" position parallel to floor. 3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5) Return to start position. 6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Two Leg Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your knees in towards your chest. Return to the starting position and repeat. Cable Kneeling Crunch Starting Position: Start on your knees and hold a cable bar next to or behind your head. Lean forward slightly and crunch your midsection towards the floor pulling the cable down. Return to starting position. Vertical Hip Raise 1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.