{Bridgette's Gut-Busting Ab Routine}

Checkout Part 1 of Bridgette's Gut-Busting Ab Routine from her Bootcamp Class!

Begin by lying flat on your back, legs bent shoulder-width apart. Arms behind your head, fingertips resting gently on back of head, elbows out directly side from ears. Neck is loose. Your gaze should be up at a 45-degree angle. Try to begin ab exercises with your shoulder blades off the ground. Breathe out on the way up (as you crunch in) and breathe in on the way down.

Warm-Up

1. To start, crunch up to the center, keeping the elbows wide, for 4 counts of 8, or 32 crunches.

2. From there, twist your torso to the Right diagonal and crunch up to the Right for 4 counts of 8, or 32 crunches.

3. Repeat to the Left by twisting the torso to the Left diagonal for 32 more crunches. 4. Return to center and repeat exercise for 3 counts of 8 or 24 crunches. 5. Repeat to the Right for 24 crunches, and Left for 24 crunches. 6. Repeat to each direction (Center, Right and Left) for 2 counts of 8 (or 16 crunches) and

then repeat each direction for 1 count of 8 (8 crunches). 
a. If you would like to continue in this position, you can continue to decrease the amount

in each direction to 4 crunches each, then 2 crunches each, then single crunches (center, right, left) for as many as desired.

Leg Work

1. Return to center and lift legs off the floor, bringing your knees and ankles together so the legs are bent in. Your thighs and calves should create a 90-degree angle at the knees. Feet are flexed.

2. Crunch up center for 1 count of 8 (8 crunches), keeping elbows wide still, and trying to get shoulder blades off the ground.

3. After 8, straighten your legs up to the ceiling, feet are still flexed with your whole bottom foot aimed at the ceiling. Try to keep your knees straight, and crunch up for 1 count of 8 (8 crunches).

4. Return your legs to the bent position they were just in, squeezing the knees and ankles together for another count of 8 (8 crunches).

5. From there, open the legs up to a butterfly position, with your knees facing out, the outside of your feet should rest on the ground. Crunch up for 1 count of 8 to the center (8 crunches) really working your lower abdominals.

6. Next roll your legs over to the Right side, almost like a fetal position, but keep the torso to the front. Crunch up for 1 count of 8 (8 crunches) focusing on your left abdominal muscles. Elbows are still wide, neck is still loose.

7. Now turn the torso to face Right so you are completely side, and with the crunch coming up to the Left side, bring your left knee up to the meet your left elbow as you crunch in for 2 counts of 8 (16 crunches).

8. Repeat to the Left side by rolling your knees/legs over to the left side, keeping your torso center. Crunch up for 1 count of 8 (8 crunches).9. Then turn your torso to the left side, and crunch up to the right, adding the right leg bends in so that the right knee meets the right elbow for 2 counts of 8 (16 crunches).

Can you handle it? Stay tuned for PART 2!