Ashley's ABS

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OK! ASHLEY'S ABS! Who wouldn't want tight abs? Get on my running program and the weight loss and muscle you build from running will help you see your abs. This workout program is FUN, DIFFERENT and EXCITING to do.

I went through the exercise routine 2 times and did only 20 reps each. You can go through it as many times as your abs will allow or you have time for. It can be done everyday as long as your back doesn't hurt.

Teaser with ball

Lie faceup with arms extended on ground behind head and legs straight, ankles on ball. Pull in abs, bring arms in front of you until parallel with legs and roll torso up in four counts until torso forms a V with legs (as shown). Lower to start. Do 20 reps.

Plank Oblique

Step 1 Begin in a modified push up position with your elbows on the floor.

Step 2 Without lifting your hips, tuck your left knee up towards your left shoulder, keeping your left foot off the floor as you do so.

Step 3

Return your left leg to its original position and alternate between legs.

Leg Lifts

• Lie on the floor, legs straight out, hands at your sides.
• Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close).
• Lower your legs and repeat without letting your legs touch the floor.

Stability Ball Back Extension

Lie facedown on a large stability ball so it supports your pelvis. Keep the balls of your feet on the floor and rest your hands at your sides. Next, tighten your glutes and gently lift your chest. Hold for 3 seconds, then lower back to start. If this is too easy, clasp your hands behind your head for more of a challenge.

Swan Dive

1. Lie on your stomach, legs straight, with your palms pressed into the mat underneath your shoulders. Squeeze your legs together and rest the tops of your feet on the mat. Inhale and draw your belly button up towards your spine. Straighten your arms, pressing away from the floor.

2. Keep lifting your chest and stretch your neck long, your head rising to the ceiling (do not drop your head back towards your shoulder blades. Exhale and bend your arms, lowering yourself back to the mat. Keep your legs straight, tighten your glutes and the backs of your legs and lift both legs up. Lower to start position.

3. Keep your neck in line with your spine and reach your arms forward, hovering them over the floor. Lift your legs, keeping them straight. Rock forward onto your sternum or chest, lifting your legs, then rock backward, lifting your upper body. Rock back and forth for three to six counts, inhaling as you rock forward, exhaling as you rock backward.

4. Sit back on your heels with your forehead on the mat to stretch your back and rest. 

Mermaid/Side Bends
 Note: Skip this exercise if you have carpal tunnel or other problems with your wrists.

1. Sit on the floor on your right hip with your knees slightly bent, left leg resting on your right leg. Place your right palm on the mat underneath your right shoulder, arm straight.

2. Lift your left hip towards the ceiling as you come off the floor, supporting your body with your right arm. Your legs should be straight, the inside of the left foot resting on the inside of the right foot. Your body should be aligned from head to toe.

3. Turn your head toward the ceiling and stretch your left arm down the left side of your body. Inhale deeply and lift your left arm up towards the ceiling then over until it rests on your ear. Reach as far from your shoulder as possible, turning your head towards the mat. Return arm to your side and lower the hips.

4. Repeat three to six times then switch sides.

Tip: If you have trouble balancing your body, stagger your feet, one positioned in front of the other.