Abs Exercise #11: The Sprinter

Welcome to day eleven in the 30 Abs Exercises In 30 Days Series of articles.

If you’re interested in getting a flat stomach then this is a series you will want to bookmark right now! You might even want to subscribe by RSS or email at the right of the page.

If you’re at all like me you get bored doing the same old abs exercises, if you get to them at all. For the next 30 days I’m going to give you a new abdominal exercise along with instructions on how to correctly perform the exercise!

The sprinter is the third exercise in the gold medal abs workout. The sprinter is very similar to the bicycle crunch except that the hands are not behind the head, rather positioned in a sprinting motion and you sit up higher with the sprinter.

You don’t need any extra equipment to perform this exercise, just yourself and the floor.

Here is the proper way to perform the sprinter:

Lie down on your back, making sure your back is firmly against the floor.
Lie down flat but keep your heels hovering about 6 inches off the ground.
Crunch up and bring your left arm up with the elbow bent to resemble a sprinters motion.
At the top of the crunch bring your right knee into your chest.
Repeat for the other side of the body and do 20 reps.

Check out this YouTube clip for a visual description

Things to remember when doing the sprinter:

Make sure you are controlling your core and producing short concise movements as in the video.
Throughout the exercise, stay focused on your abdominal muscles.