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 [...]




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 [...]




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