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 [...]




Decline Oblique Crunch

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 [...]




Decline Reverse Crunch

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 [...]




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 [...]




Dumbbell Side Bend

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 [...]




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 [...]




Exercise Ball Crunch

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 [...]




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 [...]




Seated Barbell Twist

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 [...]




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