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 […]




Exercise Ball Crunch

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. […]




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 […]




Exercise Ball Pull-In

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 […]




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 […]




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