This is a very good routine to follow in order to really bring your abs out. Having a good set of abs not only looks great, but serves to make your ‘core’ very strong and as a result, your entire Freerun/Parkour game will benefit massively.
Knee Raises: Lower Abs
* Hang from beam or use dip structure as pictured.
* Legs dangle down.
* Raise knees up to chest, hold and lower.
* Allow lower back to come away slightly from back plate to raise hips.
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Knee Raises With Twist: Lower Abs And Obliques
* Hang from beam or use dip structure as pictured.
* Legs dangle down.
* Raise knees up to chest but to one side, hold and lower.
* Allow lower back to come away slightly from back plate to raise hips.
* Ensure to exercise both sides equally.
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Leg Raises: Obliques
* Hang from beam or use dip structure as pictured.
* Legs dangle down.
* Raise legs as close to parallel with the ground as possible.
* Allow lower back to come away slightly from back plate to raise hips.
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Leg Raises On Bench: Lower abs
* Lay on bench, holding onto back of bench, lower back just off end.
* Raise legs up and above head.
* Lower slowly until parallel with ground.
* Repeat.
NB. Slow and controlled so as to not strain back.
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Dragons: All abs
* Same position as bench leg raises.
* Bring knees to chest then push feet straight up in the air, aiming feet at ceiling until body is straight with only head and shoulders touching bench.
* Whole body to return to start position VERY slowly keeping knees, hips, shoulders all in one straight line. Do not break body tension.
* Repeat.
NB. Execute slowly to protect lower back
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More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com website are provided for informational and educational purposes. This includes any videos, fitness programs, fitness workouts and general articles. In no event shall Urban Freeflow or any individual or company involved with the development of these articles be liable for special, indirect, incidental or consequential damages of any nature, including but not limited to personal injury, loss of anticipated profits or claims from third parties. If you are unsure about your fitness levels, please consult with a doctor before you carry out any exercises demonstrated here.
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