Perfect Ab-Straps 21-Day Workout: Week 1

Use the Perfect Ab-Straps to help improve your abdominal definition, strength and endurance without doing traditional crunches. Our 21-Day Workout Combines sets of Knee-Ups, Obliques and Leg Lifts to help tone and sculpt your abs (movement guidelines can be found here).  The Workout Rep chart below will help determine your exercise level prior to starting the workout, and the Checklist will keep you in a proper position while you perform the movements. Week 1 is below – are you ready to get started?

Perfect Ab-Strap Workout Reps: This chart provides a range of repetition levels (reps) for one set. Before you start your workout determine what level is best for you.

	Knee-Ups	Obliques	Leg Lifts
Starter	10	10	10
Experiences	20	20	20
Hardcore	40	40	40

Checklist:

·         Head:    Keep eyes looking forward and ears over shoulders

·         Back:     Keep steady – no rocking – minimize body swing

·         Arms:    Keep upper arms parallel to the floor

·         Abs:       Pull navel to spine during each “up” and “down” of the exercise

·         Legs:      Conduct slow, purposeful movements using abdominals to lift legs, not hip flexors

·         Pace:     One second up, one second down

·         Breathing:           Exhale on the “up”/inhale on the “down”

21-Day Workout, Week 1:

·         Day 1:

o   1 Set Knee-Ups

o   1 Set Obliques

o   1 Set Leg Lifts

·         Day 2:

o   OFF DAY

·         Day 3:

o   1 Set Knee-Ups

o   1 Set Obliques

o   1 Set Leg Lifts

·         Day 4:

o   OFF DAY

·         Day 5:

o   1 Set Knee-Ups

o   1 Set Obliques

o   1 Set Leg Lifts

·         Day 6:

o   OFF DAY

·         Day 7:

o   1 Set Knee-Ups

o   1 Set Obliques

o   1 Set Leg Lifts