Fitness 365 » Abdominal Exercises

Flat Bench Lying Leg Raise

admin — Wed, 04 Feb 2009 22:57:34 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Works your lower abs. Place a light weight between your feet if you can. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.

Flat Bench Leg Pull-In

admin — Thu, 29 Jan 2009 23:16:47 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Works your lower abs. Lie on a flat bench with your legs off the end. Place your hands under your butt with your palms down. Put your legs straight out. Bend your knees, pulling your upper thighs into your midsection. Return to the starting position. You can hold a dumbbell between your legs to make it harder.

Exercise Ball Pull-In

admin — Thu, 29 Jan 2009 23:13:11 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Compound

Tips: Works more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles. Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.

Exercise Ball Crunch

admin — Thu, 29 Jan 2009 23:04:54 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Isolation

Tips: Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don’t use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

Side Jackknife

admin — Thu, 29 Jan 2009 23:02:23 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Works your obliques. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a moment and return to the starting position. You can use ankle weights to make it tougher!

Seated Barbell Twist

admin — Thu, 29 Jan 2009 23:00:52 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation

Tips: Works your obliques. Place a light barbell on your shoulders and sit at the end of a flat bench with your feet firmly on the floor. Twist your torso to the right, then to the left by twisting at your waist only. Do not move your head from side to side. Keep your back straight and your head up. Can also be done standing or by holding a dumbbell close to your chest.

Exercise Ball Crunch

admin — Wed, 28 Jan 2009 17:27:32 +0000

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Exercise Ball
Mechanics Type: Isolation

Tips: Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don’t use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty.

Dumbbell Side Bend

admin — Wed, 28 Jan 2009 17:26:49 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.

Decline Reverse Crunch

admin — Wed, 28 Jan 2009 17:25:20 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don’t let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don’t arch your back inwards while you are at the down position!

Decline Oblique Crunch

admin — Wed, 28 Jan 2009 17:24:15 +0000

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.