Day 8 is the second abs day, with a different set of five: 10 air bike crunches, 10 long arm crunches, 10 flutter kicks, 5 leg circles and 5 reverse crunches. Circuit format as always, up to 2 minutes rest, 3, 5 or 7 sets. Only the flutter kicks carry over from Day 3, so most of this card is new.
Air bike crunches twist the elbow toward the opposite knee while the other leg extends, cycling side to side, 10 reps being 5 per side. Long arm crunches keep the arms straight overhead and lift the shoulders off the floor with the arms following, which lengthens the lever and makes a small crunch cost more. Leg circles trace a circle in the air with both straight legs held together; do all 5 in one direction and reverse the direction on your next set. Reverse crunches bring the knees toward the chest and lift the hips off the floor, working the lower abs from the other end.
Keep the lower back pressed down on every lying move. In the air bike, rotate the shoulder toward the knee rather than just the elbow. In the long arm crunch, the arms stay beside the ears and the chin stays off the chest. Make the leg circles small enough that the back never lifts, and in the reverse crunch, lift the hips with the abs, not by rocking.
Four new moves and one old friend, all aimed squarely at the middle.
Make it Harder: Make the leg circles bigger and slower, taking a full 4-count for each one.
Make it Easier: Bend the knees during the leg circles and put a hand under each hip for support.
