Cape Cod beach at sunset, Race Point Beach

Image via Wikipedia

OK, we’re counting down to the beach… 2 days left!

I had a nice hill run this morning which was a good warmup for an abdominal workout when I got home.

Here’s a list of a few of the exercises that make up my “crunch time” to the beach:

1. The Plank

2. Kettlebell sit ups

3. The Plow

4. Russian Twist  (some people do these standing, other sitting…)

5. Bicycle Sit-ups.  (If you’re not sure what those are, ehow will show you how:) http://www.ehow.com/how_459600_do-bicycle-situp.html

Here’s the routine:

Start with a good stretch into a forward bend.  Then step back into the plank pose and hold that position for 60 seconds.

Roll onto your back, grab the 8KG kettlebell and do 20 kettlebell situps.  Repeat these two exercises, alternating Plank and Sit-ups.

Then, from the sit up position, roll back into a shoulder stand inversion, legs straight up, and then throw back into the Plow position just for fun!  This should give you a good hamstring stretch.  Scoop belly and suck navel to spine as you go into the Plow to protect your diaphragm.

Then try a good oblique exercise with the kettlebell… The Russian Twist.  Do at least 50 of these.

Then knock out a set of 20-40 bicycle sit ups.

After this, start the routine all over again to really pop your abs!

Good Luck!

Peace,
Kate

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