Bent-Knee Hip Raise

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Compound Tips: This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor. Using your lower abs, roll your [...]




Flat Bench Leg Pull-In

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. [...]




Butt-Ups

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Compound. Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward [...]




Flat Bench Lying Leg Raise

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 [...]




Cable Crunch

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: Cable Mechanics Type: Isolation Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of [...]




Cross-Body Crunch

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Compound Lie on your back and bend your knees about 60 degrees and keep your feet flat on the floor. Place your hands loosely behind your head. Curl up and bring your right elbow and shoulder across your body while bring your left [...]




Crunch – Hands Overhead

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Isolation This variation makes it tougher than regular crunches. Lie on the floor with your knees bent. Keep your feet flat on the floor. Stretch your arms overhead and cross your palms. Curl your upper body forward and bring your shoulder blades just [...]




Crunch – Legs On Exercise Ball

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: Exercise Ball Mechanics Type: Isolation Lie flat on your back with your feet resting on an exercise ball with your knees bent at a 90 degree angle. Place your feet three to four inches apart and point your toes inward so they touch. Place your hands [...]




Crunches

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Isolation  Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches [...]




Decline Crunch

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Isolation    Tips: Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on [...]




Page 1 of 3123
Success Stories

Read about the many "Fitness Success" stories by some of our members.

Read More
Rehab Centre at Fitness365 My Transformation Calculators Fitness 365 Classes Fitness 365 Gallery Coporate Fitness Boxing Program