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Posted 25 March 2014 by Tanya Etessam

Video: Abdominal Training


With Tanya Etessam

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Overhead barbell decline sit-up

Targets: Abdominals and shoulders

  1. Begin lying flat on the decline bench while holding a barbell over your chest with locked arms.
  2. Perform a regular sit-up while pressing the barbell to an overhead position.
  3. Return to starting position with the barbell directly over your chest.

Lying Leg Raise With Hip Thrust

Targets: Abdominals

  1. Lay flat on a bench and grasp the bench at the top for stability (head height).
  2. While keeping your legs straight and feet together, slowly raise your legs up until they are pointing straight up.
  3. Once you have reached the top point, lift your pelvis off the bench as high as possible-reaching your feet up towards the ceiling.
  4. Lower your pelvis back down until it hits the bench, then slowly lower your legs back to the starting position.

Physio ball pike

Targets: abdominals and shoulders

  1. Begin in a push-up position with your feet over the physio-ball and your arms locked holding onto an elevated platform (smith machine was used in this video)
  2. Slowly bring bring your body into a piked position while keeping your arms locked and over the bar (or other platform)
  3. Return to starting position while maintaining a tight core the entire time
  4. *You can also tuck your knees in for a slightly easier modification

Tanya Etessam interview: www.cutandjacked.com/CutAndJacked-Interview-Tanya-Etessam

For more of Tanya Etessam visit: www.tanyaetessam.com

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