:: BT #1 :: Farmer Burns Stomach Flattener (MRPS 2-5 Minutes)
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Stand with arms at your sides and relaxed.
Inhale through the nose without letting the stomach expand, slightly tensing the abdominals.
Force the air out through a slightly open mouth while tightening the abdominals down and flat.
Keep your back straight at all times... avoid compressing the spine to contract the abdominals.
The exhale, tightening portion of the exercise should last 2-5 seconds.
This exercise can be performed anywhere and usually is done from 2-5 minutes.
The importance of this exercise is in the intensity of the muscle contraction and not the length of the hold.
:: BT #2 :: Stretch and Contract (MRPS 2-5 Minutes)
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Stand with your hands behind your head and fingers interlaced.
Breath in deeply as you stretch backwards as far as possible.
When your reach the farthest stretched position... exhale forcibly and contract the stomach muscles as you return to the standing position.
This exercise can be performed anywhere and usually is done from 2-5 minutes.
:: BT #3 :: Vacuums (MRPS 2-5 Minutes)
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Bend forward slightly while expelling ALL air out of the lungs.
Without inhaling, straighten up while pulling the stomach (diaphragm) under the rib cage.
Hold for 8 seconds and then draw air in through the nose... repeat 2-5 minutes.
:: BT #4 :: Jiu Jitsu Sit Up (MRPS 20)
Lie on your back with your knees bent and feet flat on the ground.
Bend your elbows and rest your hands on your chest.
Exhale and roll to the left while posting your left elbow on the ground, push off your elbow and continue to rise up while extending your right arm to the outside of your left knee.
Inhale and return to the starting position before repeating on the right side.
Increase difficulty by placing your feet on a chair and bending your knees 90°.
Works the abdominals and oblique muscles.
:: BT #5 :: Crunch (MRPS 20)
Lie on your back, your knees bent and feet on the ground.
Keep your knees slightly apart.
Perform a crunch by exhaling and tightening your abdominals.
This will bring your upper body off the ground... at about a 45 degree angle.
Allow your abdominals to perform the exercise.
Fold your arms across your chest, hold at the sides of your head or hold your arms above your head.
Works the abdominals.
:: BT #6 :: Reverse Crunch (MRPS 20)
Assume the position for the BT #5 Crunch but with your thighs parallel to the floor, knees bent and feet close to your butt... your feet will be off the ground.
Exhale and tighten your abdominals while raising your hips off the floor and bring your knees toward your chest.
This is done in a controlled, slow movement... Do not swing your hips up.
Hold for one second at the top of the movement and return to the starting position while inhaling.
Throughout the movement, your upper body should stay flat on the floor... You can have your hands on the floor for balance or raised for added difficulty.
Works the abdominals and hip flexors.
:: BT #7 :: Combination Crunch (MRPS 20)
Do the BT #5 Crunch and BT #6 Reverse Crunch at the same time.
Exhale and tighten your
abdominals while simultaneously raising your
shoulders from the floor and raising your hips toward your chest.
Do this exercise in a controlled and slow motion... Do not swing your legs up and jerk your head forward.
Works the abdominals and hip flexors.
:: BT #8 :: Ankle Wiggles (MRPS 20)
Lie on your back with your knees bent and feet flat on the floor.
Assume a semi-crunch position and alternate touching your hands to the outside of your ankles.
Keep your abdominals contracted throughout the entire exercise.
Works the abdominals and oblique muscles.
:: BT #9 :: Knee Hugs (MRPS 20)
Lie on your back with your legs straight and about 6 inches off the ground and your arms extended over your head.
Exhale and contract your abdominals while you bring your knees toward your chest and arms up to hug your knees.
Inhale as you return to the starting position.
Do not let your feet touch the ground between repetitions.
Works the abdominals and hip flexors.
:: BT #10 :: Seated Abdominal Tuck (MRPS 20)
Sit on the ground with legs extended straight... Slightly lean back and rest your weight on your hands.
Exhale and tighten your abdominals while bending your legs and bringing your knees towards your chest.
Pause and tighten abdominals at the top before straightening legs.
Repeat without resting your feet on the ground.
This exercise can also be performed resting on the edge of a chair.
Works abdominals and hip flexors.
:: BT #11 :: Single Leg Circles (MRPS 20)
Lay on your back with your legs extended and your arms at your sides... palms down.
Contract your abdominals and press your lower back into the ground as you lift your right leg so that it is nearly perpendicular to the ground.
With your foot, trace a counterclockwise circle sweeping over the center over your body...
exhaling as you go.
When your reach the starting position, pause long enough to inhale and repeat... the bigger the circle the harder it is.
Do the same number of repetitions in the clockwise manner... and then switch legs and repeat.
Concentrate on moving only from the hip.
:: BT #12 :: Plank (MRPS 2 Minutes)
Begin by laying face down on the ground.
Prop your elbows under your shoulders and rise up on your toes.
Only your forearms and toes should be touching the ground.
Keep your back straight and ridged while contracting your abdominals and breathing shallowly.
Can also be done with arms straight as in the up position of a push up.
:: BT #13 :: Reverse Plank (MRPS 2 Minutes)
Lie on your back propped up on your elbows.
Tighten your abdominals and lift your butt off the floor.
Hold your body in a ridged position.
May also be done with arms extended.
:: BT #14 :: Side Plank (MRPS 2 Minutes)
Begin by laying on your side on the ground.
Prop your right elbow under your right shoulder and raise your hips up until your body is straight and ridged.
Keep your hips straight while contracting your abdominals and breathing shallowly.
If you find the feet positioning uncomfortable, try doing the exercise with the feet pushing against a wall.
Repeat on the left side.
Can also be done with the arm straight.
:: BT #15 :: Bow Glute Hold (MRPS 2 Minutes)
Lie on your back with your legs straight and your arms folded across your chest.
Squeeze your glutes and raise your butt in the air... your weight should be on your heels and shoulders.
Hold for time.
:: BT #16 :: Good Morning (MRPS 20)
Stand with your feet hip width apart and your hands on your hips.
Exhale as you bend at the waist until your body almost forms a 90 degree angle.
Keep your head up, press your butt back and bend your legs slightly.
Hold for 1 second and return to the starting position while inhaling.
:: BT #17 :: Superman (MRPS 10)
Begin by lying face down on the ground with legs and straight and arms straight over your head.
Lift your arms and legs off the ground at the same time, like Superman.
Hold the up position for 2 seconds before returning to the ground... repeat.
:: BT #18 :: Acuaman (MRPS 10)
Begin by laying face down on the ground with legs straight and arms straight over your head.
Lift one arm and the opposite leg at the same time, for example the right arm and left leg.
Hold the up position for 2 seconds before returning to the ground.
Repeat on the opposite side.
:: BT #19 :: Kneeling Bridge (MRPS 10)
Kneel on the ground with your arms at your sides...
facing forward.
Tilt your head back and start curling backwards while keeping your knees at a 90 degree angle.
Use your hands on your thighs to steady yourself as needed.
Hold for time and then return to starting position before repeating.
:: BT #20 :: Floor Get Up (MRPS 10)
Lay on your back with your legs flat on the ground.
Roll to one side as your sit up and post your weight on one hand... prop your leg underneath you and come to a standing position.
Carefully lower yourself into the starting position and repeat to the opposite side.
You can also do this exercise by starting on your stomach.
You will be surprised at how challenging a simple movement like getting off the floor can be.