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 [...]




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 [...]




Side Jackknife

Main Muscle Worked: Abdominals Other Muscles Worked: None Equipment: BodyOnly Mechanics Type: Compound  Tips: Works your obliques. Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head. Bring your torso and left leg toward each [...]




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 [...]




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