Ab-roller

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Compound
Tips: Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can [...]

Air Bike

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right [...]

Alternate Heel Touchers

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
Tips: Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you’ve completed 1 repetition. Lie down on [...]

Barbell Ab Rollout

Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back,Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: The elbows are to be locked and kept in a vertical line with the shoulders. Many ab wheel commercials show the user with their arms extended out but it is felt by some that this puts unnecessary stress on the shoulders and lower back. [...]

Barbell Ab Rollout – On Knees

Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back,Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back [...]

Barbell Side Bend

Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Works your obliques. Stand straight up with your feet shoulder width apart. Place a light barbell on your shoulders. Keep your back straight and your head up. Bend to the right as far as possible then bend to the left as far as possible. Bend at [...]

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 pelvis backward to raise [...]

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 the ceiling, squeezing your [...]

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 the thighs. Return and [...]

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 knee in toward your [...]