On Day 2, you’ll vary the emphasis once again but with three different and challenging moves. The side leg raise takes your oblique training up several notches because of the added resistance from your legs and the requisite body control. The knees-up crunch pre-engages your lower abs, while the hand placement precludes you from pulling on your head when fatigued, which is one of the main problems with traditional crunches. You’ll finish this mini-circuit with reverse crunches to zero in on your lower abs. – See more at: https://www.muscleandfitness.comhttps://www.muscleandfitness.com/workouts/abs-and-core-exercises/10-abs-workouts-10-days/#sthash.OivOGOBP.dpuf
The sliding knee tuck is an advanced exercise that provides constant tension for your obliques. The bicycle crunch is next, with an emphasis on the peak contraction for each rep, rather than floundering about on a imaginary “air bike.” You’ll finish each round with high kicks in place to add a cardio element to the workout and to further tap your lower abs.
Exercise
Sets
Reps
Sliding Knee Tuck
4
10 (each side)
Bicycle Crunch
4
10 (each side)
High Leg Kick
4
10 (each side)
–Perform these exercises circuit-style, running through all exercises without rest, four times total. You may take up to a 30-second break after the high kicks, if needed.
