Hi Punky! I'm always working on fitness demos for people and will be posting more pics either on
www.picturetrail.com/francigirl or my hp photo link(
http://www.hpphoto.com/servlet/com.hp.HPGuestLogin?username=francigirl&password=50337067 ) On picture trail I'm past my limit for freebies so I may have to delete some an add there or just move them to hp photo album, not sure but the uploading downloading is time consuming on hp-I just might buy the year package and keep all my fitness pics on picture trail-it's easier and more convenient! I'll let you know when new pics are up, do you want me to email you or pm you(not sure if you use that feature or not)! let me know girlfriend! Also Here's Trevor's ab program to be done 3x a week( I decided to post it here cause I had several requests through pms for it!)* This was customized for Trevor who works out at a gym, he also has a partner(so he has partner assisited ab work with med ball)and also a home routine-nothing fancy just very effective moves hitting the muscles differently with each ab day progressing in slight variations throughout the week ! Results will happen if you EAT RIGHT, Train intensely and Focus on the the breathing , Perform each rep with slow controlled movements(*constant tension on the abs)Always finish with lower back stretch!
*TREVORS AB PROGRAM
Gym - start off with this and make it intense and focus on each contraction-fatigue your ab area)
1 set of 15 reverse decline crunch(lower)
1 set of 15 decline twist (obliques)
1 set of 15 Cable crunch (upper)
*using a high cable pulley, attach a rope handle it will be a natural grip and you'll have freedom of motion! You are on your knees facing down-your upper legs are at a 90 degree angle to the floor, your back slightly arched.Hold the ends of the rope with each hand positioned above your head. Begin to pull the rope downward and inward towards your knees as you breathe out! Stop before you reach the floor-CONTRACT your abs with all your intensity and hold for 2 full seconds then slowly uncurl your back into starting position. Repeat taking it slow each time and giving it your all-concentrate on that muscle you are working!( you can also do a variation of a side twist with this by lessening your weight and grabbing the rope with one hand and performing a twisting crunch- ex-grab with left hand and crunch down twisting to your right)
* reverse decline crunch-lie back on decline, hold onto the sides of the bench right behind your head, keeping your head straight at all times and focused, raise your legs up off the floor and bring them to a point of comfort where they are perpendicular to the bench-keep your feet together and toes slightly pointed, now take a deep breath and slowly begin to curl your hips toward your shoulders(don't try to just lift your legs) curling will bring the body upward and inward, breathe out while you contract and keep going til your hips and lower back are off the bench-hold for 2 full seconds, slowly lower yourself out of this to starting position , relax-take a breath and go again! This is tuff stuff-15 reps is all you need!
*decline twist-turn yourself around-lock your feet in place, your hands at the sides of your head, go on a 30 degree angle (you are already contracting your abs here to remain in place) in starting position contract your left oblique by twisting your torso to the right(breathe out and slowly contract- when left elbow will be toward your right knee hold and flex for a 2 sec count(one-thousand one-onethousand -two )slowly untwist to starting position but keep abs flexed the whole time-then reverse procedure-continuing alternating throughout your set!(you can also do this for upper by not twisting)
*You can also use a med ball on this decline bench and twist side to side
Abs with Rebecca using med ball
1 set of 20
upper- one stands and tosses the ball while the other is on the floor in a crunch position with knees bent on a 75 degree angle -crunch up then catch the ball as you return to down position, shoulder blades just off the floor, crunch back up most of the way before tossing the ball back
obliques-sit on the floor knees bent-your backs touching each others now holding theball in front of you turn to the right to hand it to her then turn to your left to get it back -keep passing it back and forth to work the obliques
Lower abs-lie on the floor with your head at her feet , hold her ankles and bring your feet up to meet her hands,she'll put the med ball in between your legs (hold ball tight) use no weight at first- while your legs are straight in the air she will push your legs out and downtoward the floor as you attempt your feet from touching the floor( you can work your obliques too this way by her pushing your legs to the side same format)
Home abs 2 sets of 20 do once then repeat
reverse crunch(roll knees in)
oblique crunch with side jacknife (lie on your left side, place yur left hand on your right side, clasp your right hand behind your head and straighten your right leg up in the air(above your hip) parralel to your left leg-bring your torso up and do a side crunch!
frog crunch- lie with your knees relaxed out to the sides, heels together on the floor curl forward bringing your shoulder blades off of the floor!
Do these for 3 weeks with what you are already doing or do alone, You can gradually increase in reps or lower your rest period also anytime you want to add intensity to you abs for feet positioning-you go from ground position, to knee position to legs straight up--for hands-you go from beside your knees, to across your chest to behing your headm to advanced of having hands extended over your head, for decline it's all about the deeper the decline is! Then you would want to start using the stability ball for ab exercises and the capt chair! There are soo many ab exercises, but the best abs are made in the kitchen!
