Level 1
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20 (each knee to elbow counts as one rep)
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums
Level 2
Lying leg thrusts – 3 x 8
Reverse crunches – 3 x 6
Ab bicycles – 1 x 24
Stability ball crunches – 1 x 10
Alternating crunches - 1 x 18
Bench crunches - 1 x 18
Abdominal vacuums
Level 3
Decline board leg thrusts - 2 x 8
Lying leg thrusts – 2 x 10
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Bench crunches 1 x 20
Abdominal vacuums
Level 4
Hanging knee raises – 2 x 8
Decline board leg thrusts – 1 x 10
Lying leg thrusts – 1 x 12
Stability ball hip flexion – 1 x 15
Ab bicycles – 1 x 30
Stability ball crunches with arms straight over head – 1 x 10
Bench crunches – 1 x 20
Alternating crunches 1 x 20
Abdominal vacuums
Level 5
Hanging leg raises – 2 x 5
Hanging knee raises – 2 x 10
Ab wheel – 1 x 6
Decline board leg thrusts – 1 x 12
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 10
Stability ball crunches holding light weight straight over head – 1 x 10
Alternating crunches – 1 x 25
Abdominal vacuums
Level 6
Hanging leg raises – 3 x 6
Hanging knee raises – 3 x 8
Lying leg thrusts – 2 x 15
Ab wheel – 1 x 8
Ab bicycles – 1 x 30
Stability ball crunches holding light weight straight over head – 1 x 12
Stability ball hip flexion – 1 x 15
Abdominal vacuums
Level 7
Hanging leg raises – 4 x 8
Hanging knee raises – 1 x 10
Decline board leg thrusts – 1 x 15
Ab bicycles – 1 x 30
Ab wheel – 1 x 10
Floor crunches holding light weight straight over head – 1 x 15
Weighted cable rope crunches – 1 x 12
Level 8
Hanging leg raises - 4 x 10
Hanging knee raises – 1 x 12
Decline board leg thrusts – 1 x 15
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 20
Stability ball crunches holding light weight straight over head – 1 x 12
Ab wheel – 2 x 10
Ab bicycles – 1 x 30
Alternating ab crunches – 1 x 20
Weighted cable rope crunches – 1 x 15
Dette er et program som hjalp meg innmari, forskjellig nivåer til hvilket nivå magemusklene dine. Tenk deg 30 sek hvilemellom hvert set. Når du greier alle øvelsene i et nivå, hopper du til neste. Øvelsene ligger på youtube
og hvis du lurer på hva abdominal vacuums er, så er det at du trekker inn magen godt (tenk deg magen presset mot ryggraden). Du trekker inn magen godt i 5-10 sek. mens du puster inn-ut. Også slipper du den ut, og på den igjen. Bare sånn i 2 minutter