BBA Workouts! (Before Bed Ab Workouts)
These Workouts begin at the end of the alphabit where they begin with the most ease. Workout A, B and C will be the Ultimate Abs workouts, and the following will greatly build you up to it.
Working your Abs before bed Everynight is an essential way to get a 6 pack. It always keeps your stomach tight and prevents fat storage overnight.
Workout Z
40 Crunches
40 Leg Scissors
30 Crunch-Twists
20 Side Crunches Per Side
100 Bicycle
50 Mason Twists
Plank 1 Minute 30 seconds.
*Click the Picture to see the rest*
Workout Y
45 Crunches
20 Double Crunches
10 Second Straight Leg Holds 6 Inches Above the Ground x 5 sets
30 In & Outs
20 Leg Pulses ( Lay flat arms out, pump legs straight up lifting your hips off the floor and back down)
25 Crunches Arms Straightened Overhead (Diving Position)
30 seconds Side Plank 2x per side
Plank 1 Minute 30 seconds.
Workout X
30 Full-sit-ups
8 Sit up with a slow negetive down (5 seconds)
40 Crunches with feet hovering at 90 degrees
20 Twist Crunches Elbow to Opposite knee feet hovering at 90 (20 per side)
50 Leg Flutters ( Swimmer kicks aka mini leg scissors)
30 Leg Extensions (lying flat feet extend out hovering then knees come right in.
20 Slow Motion Bicycles
60 Fast Bicycles
Plank 1 Minute 45 seconds.
Workout W
Crunch Twists 40 Reps (opposite elbow twists to knee)
Arm Overhead Crunches Feet Planted 30 Reps
Dead Bug Iso Hold 30sec x3 (Feet elevated off ground Crunch up TIGHT hold for 30 sec.
Mason Twists 100 reps (Same as Roman Twists, Hands clasped together feet elevated pound the floor on each side of you with your fists, sqeezing your core)
Slow Motion In-Outs 10 Reps (5 seconds per Rep) (Arms planted feet Extend out, hovering above ground then knees push towards chest to repeat)
Crunch Twist with Punch 30 reps ( feet planted crunch up twist to one side extend arm in punch)
1 Minute 45 Sec Plank.
Workout V
40 Crunches With Feet Elevated at 90 Degrees
30 Straight leg pulses- Feet pushing towards the ceiling- hips lifted
30 Leg Extensions- Lying on back Legs kick out a foot above the ground then knees come in towards stomach ( *soon I will come out with videos to demonstrate the ab workouts*)
50 Mountain Climbers- Assume Plank Bring Left knee to chest squeezing core, switching legs
15 Leg Swings - Laying on back, feet together, legs swing up and slowly lower, back must be flat
20 slow motion bicycle crunches
2 minute plank
WORKOUT U
Leg Elevated Crunch Twists 30 reps per side (Elbow twist to opposite bent knee)
Leg Climbers 20 per side( One leg straight one elevated climb your hands up to grab the bottom of your foot)
Bicycle Crunches 100 reps as fast as you can
10 POWER crunches (slow Squeeze as HARD as you can)
Leg Scissor Holds 10 reps ( one leg up one down switch hold 8 seconds a switch)
Vertical Leg Pulses 25 ( bottoms of feet to the ceiling push your hips off the ground having your legs kick up high,burning sensation in lower abs)
Plank 2 Minutes
