Crunches and Leg Lifts

Crunches and Leg Lifts train your abdominal muscles.

There are a wider variety of abdominal exercises to train your upper abs, lower abs, and obliques. When performing all of these exercises, focus on contracting your abdominal muscles to lift your upper body or leg, as opposed to using momentum from your arms, neck or back.

Variation 1 – Upper Abdominal crunch: Lay with your body flat on the floor, knees bent and feet securely on the floor. Lift your arms (palms together) and point them towards the ceiling. Exhale as you contract your upper body and lift your hands as if you are reaching directly upward to the ceiling. Inhale as your lower your body down to starting position. Repeat for a total of 10 repetitions.

Variation 2 – Leg Lifts: Lay with your back flat on the floor, legs straight pointing toward the ceiling and hands resting on your side to help with balance.  Inhale as you lower your straight legs down until they are a few inches above the ground. Exhale as you lift them back up to starting position. If this exercises is too difficult, then just lower your legs down until you feel that your lower back begins to arch.

In the ABC 100 circuit, complete 20 repetitions of abdominal exercises. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 repetitions of abdominal exercises.

Mountain Climbers train your core muscles and arms.

Maintain a stable position throughout the exercise by keeping your shoulders above your hands, your feet at shoulder width and your body as flat as a plank by engaging your core muscles (abdominals and lower back) throughout the entire exercise. Don’t raise or sink your hips during the exercise.

As you support you weight on your hands and engage your core muscles, lift your right foot slightly off the ground and bend your knee towards your chest, then return it to the starting position. Repeat with the left knee.  Alternate back and forth between the right leg and left legs, as if you are walking or running.

In the ABC 100 circuit, complete 20 mountain climbers (bring each knee to chest 20 times). When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 40 mountain climbers.

Squats train the muscles in your lower body including the quadricep muscles (front of upper leg) and your glutes (your bum).

Maintain a stable stance throughout the exercise by keeping your feet slightly wider than shoulder width, knees bent, and back as upright as possible. Put your hands on your waist or straight in front of you for better balance. If your knees come forward, you risk injuring them. Make sure to move your hips back and down, and try to keep your back as upright and tall as possible (do not lean forward).

Inhale as you sit back and bend your knees until your thighs are parallel with the floor. Exhale as you stand back upright to starting position.

Variation 1 – Regular Squat: As described above

Variation 2 – Narrow Squat: Start standing with your feet narrower than shoulder width. Inhale as you sit back and lower your body down as described above while lifting your arms straight in front of you to maintain your balance. Exhale as stand up and return your hands to your side. This variation will focus on training the outside part of your quadricep muscles.

Variation 3 – Sumo Squat: Start standing with your feet double shoulder width, with your feet and knees pointing outward at 45 degrees, and with your hands on your waist. Inhale as you sit back and lower your body as described above. Exhale as you stand up and return to starting position. This variation will focus on training the inside part of your quadricep muscles.

In the ABC 100 circuit, complete 10 squats. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 squats.

Pushups train the muscles in your chest, arms and core.

Maintain a stable position throughout the exercise by putting your hands on a secure surface, your feet at shoulder width, and your body as flat as a plank by engaging your core muscles (abdominals and lower back) throughout the entire exercise.

Start with your hands at approximately double shoulder width. Inhale as you lower your body down, until your elbows are at a 90 degree angle. Exhale as you use your chest and arms to push your body back up to starting position (ensuring that your body is perfectly straight the entire time).

Low intensity: decrease the intensity of the pushup by placing your hands on a secure, raised surface (e.g. the edge of your bed) or by performing the pushup on the floor while resting on your knees instead of your feet.

High intensity: increase the intensity of the pushup by lifting one foot off the floor a few inches to engage your core muscles, or performing the pushups while placing your feet on a slightly raised, secure surface such as a chair or low bed.

In the ABC 100 circuit, complete 10 pushups. When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 20 pushups.

High Knee Raises will elevate your heart rate slightly and get your blood moving throughout your body.

Maintain a stable stance throughout the exercise by keeping your feet at shoulder width, spine completely upright (don’t lean forward), and core muscles (abdominals and lower back) engaged throughout the entire exercise. Keep your hands on your waist or on your head with your hands behind your ears.

Balance on your left leg as you lift your right knee up to waist height. Return your right foot to starting position and repeat with left knee. Alternate back and forth between the right leg and left legs.

Low intensity: walk in place slowly ensuring that you maintain balance as you switch from leg to leg.

High intensity: run in place quickly by touching your foot down for a split second before lifting your other knee.

In the ABC 100 circuit, complete 30 high knee raises (e.g. lift each knee 30 times). When this circuit becomes too easy, you can complete the ABC 200 circuit by doubling the number of repetitions to 60 high knee raises.

Here is a video of the complete ABC 100 circuit performed continuously.

You will see how the exercises transition from one to another. You will also see that you only need the space of a yoga mat to perform this great exercise routine.