The Ab Punisher

I hit my core the other day and it’s still sore two days later. That is when I know it’s a good one to share with you all. You think I am trying to help, but really I am in the game of punishing. But remember I always punish myself first. This ab routine is game on to slam your lower abs. Don’t speed through it. Go slow and concentrate on feeling each rep.
-Wittig, ISSA CPT
Kaged Muscle Athlete

20

Giant Set: Do each exercises back to back with no rest for one set. Do 5 sets total.

A. Incline Leg Raise (shown): 12 reps. Do as many of these as you can very slow with a 2-3 sec pause at the top peak contraction. Lift that hip as shown above if possible. Incorporate pause rest if necessary (rest 5-10 secs then continue reps). There will be a point where you cannot pause and just do what you can.

B. Spears: 12 reps. Lay on the ground with your legs straight up like at the top of a leg raise, this is starting position. Your arms should be pressing down on the ground. Lift your hip off the ground and stab your legs upward. At the top add a test to one side. On the next rep twist to the other side.

C. Lying Leg Raises w/twist: 15 reps. Do a normal leg raise but alternate twisting to each side at the top of each rep. Hold the top contraction for 1-2 counts, really squeeze, before lowering.

**With ab work you will get out of it what you put into it. When in doubt go slower. Hold and squeeze the contractions. Make each rep count.

Check out my latest ebook trainer “5-10-15 System” which includes my detailed program and nutrition guidance to look and feel your best. For the best results pair it up with my “Absolute: Building Great Abs” program. Check out my program bundle packages for the best savings and results.
http://www.wittigworks.com/e-books.html
or on Kindle.

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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