Instant Ab Workouts for Tennis

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1 Instant Ab Workouts for Tennis Exercise Database by Todd Scott ISSA CPT Training Advisor - Men s Fitness magazine

2 Abdominal Workouts Made Easy is a subsidy of TennisFitnessTips.com - Copyright TennisFitnessTips.com. All rights reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the written permission of the publisher, except by a reviewer who wishes to quote brief passages in connection with a review written for inclusion in a magazine or newspaper and has written approval prior to publishing. For information contact: superbadtennis@gmail.com Website: Disclaimer This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. 2

3 The Ab Exercises 1. Swiss Ball Crunch w. Med ball 2. Weighted Swiss Ball Crunch 3. Straight Leg Swiss Ball Reverse Crunch 4. Swiss Ball Scissors 5. Swiss Ball Cable Crunch 6. Vertical Leg Crunch 7. Hip Thrust 8. Russian Twist - Lower Body 9. Russian Twist - Upper Body 10. Kneeling Cable Crunch 11. Kneeling Oblique Cable Crunch 12. Knee Ups 13. V-Sit ups 14. V-Sit ups w. Med Ball 15. Dumbbell Shadow Boxing 16. Med Ball Scissors 17. Iso-Russian Twist Upper Body 18. Overhead Reverse Lunge 19. Kneeling Barbell Rollout 20. Barbell Rollout 21. Hanging Leg Raise 22. Hanging Leg Raise Rotation 23. Decline Crunch 24. Plank 25. Side Plank 3

With your arms extended holding a medicine ball in your hands,

You will then crunch towards the ceiling keeping med ball

Weighted Swiss Ball Crunch Lie with middle of back on swiss

4 Swiss Ball Crunch w. Med ball Lie with middle back on swiss ball. With your arms extended holding a medicine ball in your hands, lean back to stretch abdominals. You will then crunch towards the ceiling keeping med ball directly overhead. Return to the starting position and repeat. Weighted Swiss Ball Crunch Lie with middle of back on swiss ball, and the weight hoisted directly over head. Crunch thrusting the weight straight upwards toward the ceiling, return to the starting position and repeat. 4

Straight Leg Swiss Ball Reverse Crunch Keep your lower back on the on the ball and

Use your abs to lift your hips straight up, just a few inches off the ball.

Return to the starting position and repeat.

Rotate the swiss ball counter-clockwise with your hips and legs until your right

5 Straight Leg Swiss Ball Reverse Crunch Keep your lower back on the on the ball and grab a stationary object for balance. Use your abs to lift your hips straight up, just a few inches off the ball. Flatten the abs at the top of the movement as described above. Return to the starting position and repeat. Swiss Ball Scissors Grasp the swiss ball with both feet on either side of the ball. Rotate the swiss ball counter-clockwise with your hips and legs until your right foot is at 12 o clock and your left foot is at 6 o clock. Immediately rotate the ball to clockwise, so that your left foot is at 12 o clock and your right foot is at 6 o clock. That s 1 rep. Repeat 5

Return to the starting position and repeat. Vertical Leg Crunch Lie with back flat on the floor.

6 Swiss Ball Cable Crunch Place swiss ball 2 feet from cable. Grab cable and hold in place on either side of the neck. Starting position is with back flat and hips lifted in bridge position. Holding the cable perform a swiss ball crunch. Return to the starting position and repeat. Vertical Leg Crunch Lie with back flat on the floor. Raise both legs vertical to the ground. Crunch towards the ceiling lifting your shoulders off the ground. Return to the starting position and repeat. 6

Hip Thrust Keep your lower back on the floor.

Contract the abs at the top of the movement, lower to the starting position and repeat.

hands locked into 2 separate dumbbells located at each side of your shoulders.

7 Hip Thrust Keep your lower back on the floor. Use your abs to lift your hips straight up, just a few inches off the floor. Contract the abs at the top of the movement, lower to the starting position and repeat. Russian Twist - Lower Body Lie face-up on the ground with your legs at a 90 degree angle to the floor and your hands locked into 2 separate dumbbells located at each side of your shoulders. With your feet directly above your hips, twist your lower body to the right nearly touching the ground with your feet, bring to the starting position and repeat on the opposite side. Be sure to concentrate on the abs during the entire movement. Perform for 10 to 20 seconds, rest and repeat. 7

Russian Twist - Upper Body Lie face-up on the ground with your knees bent at a 90 degree

Tighten buttocks to lift hips in a bridge position and straighten arms over chest holding

Twist the upper body to the left, concentrating on the abs, and bring arms parallel to the

Swiss Ball Russian Twist - Upper Body Lie face-up on a swiss ball with your knees bent at a

8 Russian Twist - Upper Body Lie face-up on the ground with your knees bent at a 90 degree angle. Tighten buttocks to lift hips in a bridge position and straighten arms over chest holding the medicine ball directly overhead. Twist the upper body to the left, concentrating on the abs, and bring arms parallel to the floor. Repeat to the other side. Rest and repeat. Swiss Ball Russian Twist - Upper Body Lie face-up on a swiss ball with your knees bent at a 90 degree angle. Tighten buttocks to lift hips in a bridge position and straighten arms over chest holding the medicine ball directly overhead. Twist the upper body to the left, concentrating on the abs, and bring arms parallel to the floor. Repeat to the other side. Rest and repeat. 8

Kneeling Cable Crunch You ll need a cable machine or you can substitute an elastic

direction toward your knees. Return to the starting position and repeat.

9 Kneeling Cable Crunch You ll need a cable machine or you can substitute an elastic band. Kneel with the cable grasped with your hands and locked next to the back of your head. With your hips locked into place, contract your abs so that your elbows move in the direction toward your knees. Return to the starting position and repeat. Kneeling Oblique Cable Crunch You ll need a cable machine or you can substitute an elastic band. Kneel with the cable grasped with your hands and locked next to the back of your head. With your hips locked into place, contract your abs so that your elbows move in the direction toward your knees. Return to the starting position and repeat. 9

Knee Ups Keep back flat and chest up, balancing on your tailbone with legs

To begin the movement lift your legs & upper body to the center point as

V-Sit ups Keep back flat and chest up, begin the movement by lifting your

10 Knee Ups Keep back flat and chest up, balancing on your tailbone with legs straight. To begin the movement lift your legs & upper body to the center point as shown in the picture, pause, return to the starting position, and repeat. V-Sit ups Keep back flat and chest up, begin the movement by lifting your legs and upper body simultaneously to the center point, balancing on your tailbone with legs slightly bent. Return to the starting position and repeat. For an advanced movement, hold in the up position for 3-5 seconds on each rep, lower your legs a few inches off the ground, and repeat. 10

V-Sit ups w. Med Ball Keep back flat and chest up.

upper body simultaneously to the center point, balancing on your tailbone with

For an advanced movement, hold in the up position for 3-5 seconds on each rep,

Dumbbell Shadow Boxing Hold a light dumbbell in each hand at shoulder level.

11 V-Sit ups w. Med Ball Keep back flat and chest up. With a medicine ball in your hands, begin the movement by lifting your legs and upper body simultaneously to the center point, balancing on your tailbone with legs slightly bent. Return to the starting position and repeat. For an advanced movement, hold in the up position for 3-5 seconds on each rep, lower your legs a few inches off the ground, and repeat. Dumbbell Shadow Boxing Hold a light dumbbell in each hand at shoulder level. Begin this movement by punching with one arm, return to the starting position, and repeat with opposite arm. Continue movement by alternating from one arm to the next. 11

Med Ball Scissors Holding a medicine ball in your hand, lift your upper and lower body off the ground as

Begin by lifting your right leg toward your head and passing the ball under your leg from your left hand to

Continue this movement in a fluid motion by alternating from your right and left legs.

12 Med Ball Scissors Holding a medicine ball in your hand, lift your upper and lower body off the ground as seen in picture 1. Begin by lifting your right leg toward your head and passing the ball under your leg from your left hand to your right hand. Return your right leg to the starting position and repeat on the opposite side. Continue this movement in a fluid motion by alternating from your right and left legs. Seated Medicine Ball Rotation In a seated position, begin by passing the ball behind you from your right to left sides. Complete the required number of reps, and repeat in the opposite direction as shown in the pictures above. 12

Iso-Russian Twist Upper Body Lie face-up with your knees bent and your feet

With a medicine ball in your hands, lift your upper body to a 45 degree angle.

Begin this movement by rotating your upper body to the left, return to the

Overhead Reverse Lunge Begin by holding 2 light dumbbells overhead.

13 Iso-Russian Twist Upper Body Lie face-up with your knees bent and your feet secure under a stable object. With a medicine ball in your hands, lift your upper body to a 45 degree angle. This is the starting position. Begin this movement by rotating your upper body to the left, return to the starting position and repeat to the opposite side. Overhead Reverse Lunge Begin by holding 2 light dumbbells overhead. Step backward with 1 leg, and bend your knees into a lunging position, during this movement, slightly lean backwards approximately 70 degrees. Return to the starting position and repeat with the opposite leg. 13

Kneeling Barbell Rollout Place a barbell with fairly light plates on the

Position yourself on your knees, and grasp the barbell to position it

Lower your upper body toward the floor by rolling the barbell forward.

Barbell Rollout Place a barbell with fairly light plates on the With your

14 Kneeling Barbell Rollout Place a barbell with fairly light plates on the ground in front of you. Position yourself on your knees, and grasp the barbell to position it directly under your chest. Lower your upper body toward the floor by rolling the barbell forward. Return to the starting position and repeat. Barbell Rollout Place a barbell with fairly light plates on the ground in front of you. With your feet planted on the ground, grasp the barbell to position it directly under your chest. Lower your upper body toward the floor by rolling the barbell forward. Return to the starting position and repeat. 14

Hanging Leg Raise - Rotation Position yourself hanging from a pull up bar or stable object.

15 Hanging Leg Raise Position yourself hanging from a pull up bar or stable object. Bend your knees and lift them toward your chest. Be sure to contract your abs and round your lower back for full stimulation. Return to the starting position and repeat. Hanging Leg Raise - Rotation Position yourself hanging from a pull up bar or stable object. Bend your knees and lift them toward your right shoulder. Be sure to contract your abs and round your lower back for full stimulation. Return to the starting position and repeat to the opposite side. 15

Decline Crunch Position yourself on a decline bench.

Contract your abs and lift your upper body toward your knees.

Plank Start by placing your forearms on the ground and forming a

16 Decline Crunch Position yourself on a decline bench. Begin by lifting your upper body 45 degrees off the bench. Contract your abs and lift your upper body toward your knees. Return to the starting position and repeat. Plank Start by placing your forearms on the ground and forming a plank with your forearms and feet. Hold this position keeping your body parallel to the ground for the required time. 16

Side Plank Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. Lower your body and repeat on the other side.

17 Side Plank Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. Lower your body and repeat on the other side. Remember to keep your head, neck and body in a straight line. For More Information about Conditioning for Tennis Visit: For Advanced More Advanced Tennis Training Strategies, visit: 17

18 About the Author Todd Scott has been a fitness enthusiast most of his life. He trained Les Achord III to become a finalist in the 2002 Body for Life Challenge and guided Leslie Brady to the Florida Fitness Championships where she took 1st Place. Along with being a member of IDEA, one of the nation's largest health and fitness associations, Scott is also a founding member of the American Association of Personal Trainers, author of the Internationally Best Selling Book, the Co-Author of The Power of Champions, a 2004 book release featuring the top fitness professionals in the world, and a contributing writer to one of the Nation's largest fitness publications, Men's Fitness Magazine. He has also been published numerous times in Muscle & Fitness Hers magazine. 18

Progression 4

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