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BRONCHO ABDOMINAL EXERCISE DESCRIPTIONS *There Are 38 BRONCHO ABDOMINAL EXERCISE DESCRIPTIONS *There are 38 different abdominal exercises listed, so boredom should never be a problem!!* 1. REGULAR SIT-UPS Lie on your back, knees bent, feet flat on the floor and shoulder width apart, fingertips at the side of your head. Sit all of the way up, bringing your chest to the top of your thighs, lower to the beginning position and repeat. Keep your feet on the floor at all times!! 2. ROCKY SIT-UPS These are exactly like regular sit-ups, but as you sit up, twist your right elbow to your left knee and then your left elbow to your right knee (quickly!), return to the beginning position and repeat. 3. STRAIGHT ARM SIT-UPS Lie on your back, knees bent, feet shoulder width apart. Extend your arms straight over your head, biceps covering your ears. Sit-up, bringing your chest to the top of your thighs , lower and repeat. Keep your arms overhead the entire time. 4. CROSSOVER SIT-UPS Assume the Regular Sit-up starting position. Cross your right leg over the left and place your right arm straight out to the side. Place your left fingertips at the side of your head, raise your left shoulder to your right knee, lower and repeat. Complete the prescribed repetitions and switch to the other side. 5. CRUNCHES Lie on your back, bend your knees and raise your legs (bending at your knees) so your thighs are perpendicular to your body and your feet and calves are parallel to the floor. Place your fingertips at the sides of your head and raise your shoulders and back off of the floor in a curling motion, lower your torso to the starting position and repeat. 6. QUICK CRUNCHES Same as crunches, but as quick as possible. 7. SIDE CRUNCHES Lie on the floor in the Regular Sit-up starting position. Keeping both shoulders on the floor, take both knees over to the right side, right to the floor. Place your fingertips at the sides of your head, lift your shoulder blades off of the floor towards the ceiling, lower and repeat. When you have completed the prescribed reps, be sure to switch to the other side. 8. REVERSE CRUNCHES Lie on the floor, and raise your legs off of the floor until they are perpendicular with your body. You can either keep your legs straight or bend them at the knees. Keeping your upper body on the floor, raise your hips off of the floor by pushing up with your lower abs, lower and repeat. DO NOT ROCK - keep the movement controlled and do not use momentum. 9. STACK CRUNCHES Using a bench, drape your calves over the top and tuck your hips under the bench, keeping your back flat on the floor Place your fingertips at the sides of your head, sit up far enough so your elbows go up past the outside of your knees, lower to the starting position and repeat. 10. TWISTING STACK CRUNCHES These are done in the same fashion as a regular stack crunch, but lead your shoulder towards the opposite knee so that your elbow reaches outside your opposite knee (e.g. left elbow to right knee). Return to the starting position and do the same thing to the opposite side. Be sure to alternate sides each time; one to the right, one to the left. 11. STACK CRUNCH COMBO There are 4 different positions for this exercise. If the prescription calls for 10 reps, you will perform 10 reps for each of the 4 positions. Position 1: Perform the prescribed reps of regular stack crunches, straight up the middle. Position Two: Do the prescribed reps of twisting stack crunches, but to ONE SIDE ONLY. Position Three: Same as Position 2, but to the opposite side. Position Four: This is a combo of the 3 techniques. Begin by going to the right side using the twisting stack crunch technique, then up the middle using the regular stack crunch technique,and then twist up to the left. This constitutes 1 rep. 12. REACH THRUS Lie on your back in the Regular Sit-up starting position. Take your arms straight out, parallel to your torso. Sit up, reaching your arms through your legs, lower and repeat. 13. BICYCLE ABS Lie on your back, thighs perpendicular to your torso, feet and calves parallel to the floor and fingertips at the sides of your head. Bring your right shoulder and your left knee together while extending your right leg (keeping it off the floor). Release the right shoulder and left knee, and repeat bringing the left shoulder and right knee together while extending the left leg. Keep this motion continuous, as if you were riding a bicycle. Be sure to maintain control and to twist your entire torso each time. Repeat for the prescribed time. 14. STRAIGHT LEG CROSSOVER SIT-UPS Assume the Regular Sit-up starting position. Extend your right leg straight out, with your foot 12 inches off of the floor. Lift your leg straight up at the same time you lift your left shoulder off of the floor, bringing your knee and shoulder together. Lower back to the beginning and repeat. Repeat for the prescribed repetitions and switch to the other side. 15. V-UPS Lie flat on your back, legs extended straight (knees unlocked), heels resting on the floor, arms extended overhead. Simultaneously raise your torso and legs together so your hands touch your feet, and your legs and arms are pointing up in a closed V. Lower your legs and torso back to the starting position and repeat. Keep the movement controlled and do not rest your arms and legs at the bottom of the movement. 16. BRONCHO LEG RAISES Lie on your back, hands at your side (palms down) and legs extended straight out. Raise your feet off the floor approximately 6 inches, bring your knees into your chest (bending your knees as they come in) and then extend your legs straight out. Pause for 2 seconds without touching your feet to the floor and repeat for prescribed reps. NOTE: These can also be done by attaching your ankles to a stretch cord. 17. STRAIGHT LEG RAISES These are the same as Hokie Leg Raises, but rather than bending your knees as your bring them into your chest, keep your legs straight and raise them up until you make an “L” with your body. Lower your legs back to the floor and repeat, without touching your feet to the floor. 18. HANGING LEG RAISES Hang from a bar, hands shoulder width apart, overhand grip. Beginning from a full hang, bend your knees as your bring them up to your chest. Lower the legs back to the starting position and repeat. NOTE: These can also be done with straight legs, one leg at a time, twisting your knees to the right side and then the left side, or holding a medicine ball in between your legs. 19. STANDING SIDE CRUNCHES Standing feet shoulder width apart, hands up at the sides of your head. Bend to the side, bringing your right elbow towards the side of your right knee. Return to the starting position and repeat until you have completed the prescribed repetitions. Be sure to do the left side as well. 20. STANDING DB SIDE CRUNCHES These are exactly the same as standing side crunches, but your hands are at your sides holding dumb-bells. Bend to the side and lower the right dumb-bell down your leg until you feel a good stretch, return to the starting position and repeat. (Remember to do the left side!) 21. STANDING TWISTS Standing feet shoulder width apart, holding a broom handle across the top of your shoulders or your fingertips at the sides of your head. Keeping your hips stationary, twist your torso to the left as far as it will go and then twist back through your right as far as your can go. Repeat for prescribed repetitions. 22. BIG 40’S Lie on your back on a bench. Your hips should be at the end of the bench, but not hanging off. Hold on to the bench behind your head. Begin with your knees tucked into your chest and extend your legs out and downward in a scooping motion (as if your are scooping sand with your toes), ending your scoop back with your knees tucked into your chest. Do this 10 times. Without a break, straighten your legs, swinging them around in a circle (as if you were drawing a circle in the air). Do 10 circles to the left and then 10 to the right. Without taking a rest, finish the exercise with 10 scoops. 23. SUPER 60’S Lie in the Basic Crunch starting position. Begin by doing 20 crunches to the right (lead your right shoulder to the left knee), then 20 basic crunches to the middle and finish with 20 crunches to the left (lead your left shoulder to the right knee). DO NOT STOP IN BETWEEN!! 24. ABC’S Lie on your back, legs straight up in the air so they are perpendicular to your torso. Extend your arms straight up so they are parallel with your legs. Lift both arms to the outside of your right leg, back down, then lift to the middle, back down, then lift to the outside of your left leg and back down. This constitutes 1 rep. Complete for the prescribed number of reps and remember to get your shoulder blades off of the floor. 25.
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