Fit and Faith | Christian Fitness

You don’t need to spend hundreds of dollars on expensive ab equipment. You can get a solid workout using your own body weight. In order to get results it is recommended that you work your abs everyday for about 5 minutes. Do as many as you can in the time allotted. You will get more effective results using this endurance training methodology than the every-other-day or split routine.

Remember, exercise alone will not give you those “6-pack abs”. You must get in the habit of following a sensible and healthy eating regime. I have included this information later in the book. Cooking from the Heart Healthy Cookbook, included as a bonus, will be key in helping you establish this routine.

Toe Touches

Lay flat on your back and lift your left leg toward the ceiling. Try to touch your right hand to your left foot. Repeat on the other side

Exercise Ball Crunch

Place your bottom on the ball and place your hands over chest. Pull your head into your knees and contract your abs. Release. Return to the starting position.

Substitute normal floor crunches if you do not have access to an Exercise Ball. However, research has shown that the Swiss Ball is most effective because it reduces the work your Hip Flexors produce further isolating your abs.

Bicycles

Lie face up with your hands behind your head. Bring your knees in towards your chest and lift your shoulders off the ground. Straighten the left leg out while turning the upper body to the right, bringing your left elbow towards your right knee. Switch sides, bring your right elbow towards your left knee. Continue alternating sides in a ‘pedaling’ motion.

Vertical Leg Crunch

Lie face-up on the floor. Press your lower back into the ground. Place your hands behind your head. Extend your legs straight up in the air, and cross your ankles (you should have a slight bend in your legs). Lift your midsection towards your knees. Contract your abs (make sure to keep your chin off your chest with each contraction). Exhale as you contract upward; inhale as you return to the starting position.

Reverse Crunch

Lie face-up on the floor. Press your lower back into the ground. Place your hands behind your head. Cross your feet at the ankles, lift your feet off the ground to the point where your knees create a 90- degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

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