3X Method – Workout Descriptions

Abs

Isometric Ab Curl

  • Lie flat on back on ground with left knee raised, place foot about even with right knee and be sure to keep right leg straight and extended.
  • Place hands at sides and curl up by contracting abdominal muscles.
  • You will only want to curl up as far as your shoulder blades coming off the ground. 
  • Be mindful of pivoting around the midsection/ribcage rather than the lower back.
  • Switch to opposite side and repeat.

Side Bridge

  • Begin by laying on your side with your forearm flat on the floor directly under your shoulder to prop yourself up
  • Stack your feet on top of one another.
  • Contract your abdominal and core section while pressing forearm against the floor.
  • Raise your hips until your body is straight from your ankles all the way to your shoulders.
  • Hold for the amount of time that is indicated in your workout.
  • Then repeat on the opposite side.
 

 

Double Crunch

  • Begin lying flat on your back with your arms to your side
  • Simultaneously lift your legs and body, bringing your knees and chin towards each other
  • Lower body down, stopping just before feet and shoulders touch the ground.

 

Alternating Crunch

  • Begin by lying flat on your back with your hands behind your head and your feat brought in half-way towards your body
  • Thrust right elbow towards your left knee, hold, and lower your body
  • Alternate sides and repeat.

Plank

  • Begin by lying face down on the floor with feet together and arms to your side
  • Bring your arms in and lift your body up, with you forearms as your base
  • Your arms should be at a 90 degree angle and the only thing touching the ground should be your toes and you forearms.
  • Hold form for recommended time.

Crunch

  • Begin by lying flat on your back with your legs bent at the knee and feet resting at a shoulder’s width apart.
  • Clasp your hand behind your head and tense your core to lift your shoulders off the floor.
  • Make sure your face points towards the ceiling without bending your neck.
  • Lower your body back down, while keep core tense, and repeat motion.

Reverse Crunch

  • Begin by lying flat on the floor with feet together and your arms out from your side to establish balance.
  • Bring your legs up to where they are bent at the knee at a 90 degree angle • Thrust legs upward while bringing your knees towards your chin
  • Lower back down the starting point and repeat.

Reverse Crunch w/Ball

• Same as prior movement except you will hold a stability ball under your legs by squeezing it between your heels and your buttocks.