Power Homme continues his all new Core and Ab Program. Link this one to his Core and Ab Program 1 and see if you can beat Power Homme to his six pack by Christmas! Karl Bickley, Conditioning Coach, adds to Power Homme´s challenge with the second part of the Ab and Core Workout Program..........

Cycle Crunch

• Lay flat on your back
• Lift your legs up, with your knee’s and hips bent to 90 degree’s
• Place your hands either side of your head
• Slightly raise your upper body off the floor through an abdominal contraction.
• Drop one leg towards the floor and contract upwards
• As you come up, rotate the upper body taking elbow to opposite knee
• Repeat to alternative sides

Tip

• Lift the shoulders
• Avoid pulling on your head or neck
• Keep the power in the contractions

3 sets x 12 reps each side

Pike Sit Ups

The Pike Sit Up is a combination of the reverse curl and a reach up sit up.

• Lay flat on your back on the floor
• Stretch arms out above head
• Straighten legs on floor
• Keep feet together
• Lift upper body and legs at the same time (to make a V)
• Try to touch your toes
• Slowly roll back down to start position.

3 sets x 15 reps

Pure Lower Oblique Crunch

• lay on your one side
• Straight line through the shoulders, hips, knees and ankles
• Legs on top of each other, feet together
• Place your hands either side of your head.
• Contract through your lower obliques
• Raise your upper body and legs at the same time
• Use Core to maintain posture
• Lower and repeat

2 sets x 12 each side

Suspended Leg Holds (Crucifix)

• Lie flat on your back on the floor,
• Extends legs straight and put feet together
• Lift feet about 2 inches off the floor and hold for a 30 seconds
• Ensure you drive lower back into floor
• Draw abdominals downward to avoid back arch

Tip

A helpful technique is to place a rolled towel under the lower back.
4 x 30 seconds