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 off the floor. Keep [...]

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 lightly on either side [...]

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 apart and point your [...]

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 each side of your head, [...]

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 slowly while turning your torso [...]

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 hold them there. Keep your [...]

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 as you can, then bend [...]

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 the ball. Place your hands on [...]

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 only. Do not move [...]

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 other as you pull [...]