Abdominal

This is a very simple, highly effective exercise that is almost never used. The Iron Inch isolates the lower abdominal region. How to do: 1. Sit on the floor, legs together, stretched out in front of you. 2. Keep your back erect and clasp your hands behind your head. 3. Using the power of your abs and hips try to inch across the floor for a distance of 10 feet. … [Read more...] about Abdominals Iron Inch

The Great Wall is a simple, intense isometric exercise. The Great Wall works the entire abdominal area with focus on the upper abdominal region. How to do: 1. Stand straight up. 2. Concentrate as hard as you can on your abs. 3. Tense your abs as hard as possible. Put all your energy into tensing your abs. 4. Maintain the incredible tension for a count of 6 … [Read more...] about Abdominals Great Walls

The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists

 The Kill Crunch is an intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Crunch works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Assume a normal crunch position. Do not lock … [Read more...] about Abdominals Killer Crunches

The Kill Up is ann intense version of the sit up. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Kill Up works the entire abdominal area, however, is highly concentrated on the upper rectus abdominus. How to do: 1. Lay on your back with your feet braced against or … [Read more...] about Abdominals Killer Ups

Side Bends are another popular gym exercise. They may be done holding comfortably heavy dumbbells or with closed fists. Side Bends involve all of the abdominal muscles as well as the back muscles. How to do: 1. Stand up straight and hold a dumbbell in one hand. The free hand can dangle along side your body or be placed behind your head. 2. Bend sideways holding … [Read more...] about Abdominals Weighted Dumbbell Side Bends

 Side Bends are another popular home exercise. They may be with closed fists. Standing Side Bends involve all of the abdominal muscles as well as the back muscles. How to do: 1. Stand up straight and with your arms straight down at your sides. 2. Bend sideways holding your pelvis very firm. First one shoulder should bend down toward the floor. 3. When you … [Read more...] about Abdominals Side Bends

Reverse Crunches are a great exercise for working the lower abs. How to do: 1. Lie flat on your back with legs extended. Raise your legs into a L position with your abs. You can flex your knees a bit. 2. Lower them to almost floor level and raise again. 3. Keep going until failure. … [Read more...] about Abdominals Reverse Crunches

 This is a relatively new abdominal exercise that is rapidly gaining popularity in gyms Hanging leg raises place intense stress on the entire rectus abdominals especially the lower quadrant. The intercoastals also are tested during this exercise. How to do: 1. Hang on a chin bar using an overhand grip with arms straight at shoulder width. 2. Bend your legs about 15 … [Read more...] about Abdominals Hanging Leg Raises

This exercise is very closely related to the simply leg raise. The flat bench leg raise places stress on the entire rectus abdominis however most stress is placed on the lower half. Secondary stress is also placed on the intercoastals. How to do: 1. Lie flat on your back on a normal exercise bench with your hips at the lower end. 2. Hold the upper end of the bench … [Read more...] about Abdominal Flat Bench Leg Raises

Leg raises are a common abdominal exercise nearly as old as the sit-up. Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. How to do: 1. Lie on your back on an inclined ab board with your head toward the … [Read more...] about Abdominals Leg Raises

 This is a rare variation of the standard pulley crunch. This exercise places stress on the serratus and intercostals. How to do: 1. Attached a rope handle to an overhead cable machine. 2. Hold one handle or rope end and kneel down about 18 inches from the cable machine. 3. Perform the following movement simultaneously: a. Bend forward at the waist b. … [Read more...] about Abdominals One Arm Pulley Crunches

This is a very useful variation on the simply floor crunch. The pulley crunch stresses the entire rectus abdominis muscle. There is also powerful stress placed on the lower lats and the serratus muscles at the side of your ribcage. How to do: 1. Attached a rope handle to an overhead cable machine. 2. Hold both handles or rope ends and kneel down about 18 inches from … [Read more...] about Abdominals Pulley Crunches

This is the most commanly used abdominal exercise in the gym today. Crunches are super isolation exercises for the entire rectus abdominis as well as the intercostals How to do: 1. Lie flat on your back and place your calves on a flat bench seat. Your hamstrings should be perpendicular to the floor. 2. Place your hands behind your head with fingers … [Read more...] about Abdominals Crunches

The Russian Twist is an intense version of the Lying or Floor Twist. Do not attempt this exercise if you are not already training abs. This exercise should only be done by those with experience in working their abs. The Russian Twist works the entire abdominal area including the internal and external obliques. How to do: 1. Lie face up on a Glut/Ham Chair with your … [Read more...] about Abdominals Russian Twists

This is a newer version of the sit-up. It has been used extensively in gyms for about 20 years. This exercise places stress on the entire rectus abdominis although more stress is placed on the upper half. How to do: 1. Sit on the Roman Chair and hook your toes beneath the restraint bar near the floor. 2. Cross your arms over your chest. You will keep your … [Read more...] about Abdominals Roman Chair Sit-Up

This is a variation of the Sit-Up. Twisting alternatively from side to side will additionally involve the intercoastal muscles as well as the obliques How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the ankle constraints. 2. Bend your knee comfortably and keep … [Read more...] about Abdominal Twisting Sit-Ups

This is one of the oldest and most basic of all the abdominal exercises. It works the entire rectus abdominis muscle wall although normally more stress is concentrated on the upper part verses the lower sections How to do: 1. Lie on your back on the floor and hook your toes under a heavy piece of furniture. Even better, use an ab board and hook your toes under the … [Read more...] about Abdominals Sit-Ups