VARIATIONS - No Weights:
Twist Crunch
- Lie on the floor with legs propped on a step.
- Place thumbs behind ears. Do not clasp hands.
- Lift shoulders off the floor in one motion, exhaling as you lift.
- With shoulder blades off the floor, rotate torso to the left.
- Rotate back to the center, then to the right, then back to center.
- As you lift and twist, contract abdominals.
Crunch Sit-Up
- Lie face up on the floor, both knees bent and feet flat on the floor, fingers behind ears.
- Contract abdominals, raising shoulders up off the floor.
- Keep head in line with spine - do not tuck chin in to chest.
- Hold for 1-2 seconds and slowly return to the starting position.
- lower back should remain in contact with the ground throughout the exercise.
Knee Raise - Flat Bench
- Sit on the end of a flat bench and support body weight on hands behind you.
- Lean back slightly and straighten legs out in front of you.
- Bend knees as you raise them towards chest as far as possible.
- Return to the starting position.
- Perform the exercise slowly.
Knee Raise - Hanging
- Hang from a chinning bar with a palm down grip about shoulder width apart.
- Raise the knees towards right shoulder until thighs are parallel to the floor.
- Pause for one second and then lower legs to the starting position.
Knee Raise - Incline
- Lie with head at the top of an inclined sit up board.
- Reach overhead with both hands and hold the board for support.
- Bend and pull knees slowly towards chest, keeping knees together.
- Return to the starting position.
Knee Raise - Lying and Twisting
- Lie face up on the floor with legs straight and fingers behind ears.
- Raise right knee towards left elbow and left elbow towards right knee.
- The movement should twist the upper body to the right and the lower body to the left.
- Return to the starting position and repeat using left knee/right elbow.
Lateral Crunch
- Lie on right side with both legs bent with thighs at a 90-degree angle.
- Extend right arm on the floor, straight overhead.
- Place left hand behind head and point elbow toward the ceiling.
- Slowly lift rib cage toward hip without pressing on the floor with the right arm.
- Do one set of reps and repeat on the other side.
Leg Raise - Flat Bench
- Lie face up on a flat bench with legs off the end of the bench.
- Place hands under buttocks with palms facing down.
- Keeping knees bent, raise legs until thighs are in a vertical position.
- Slowly lower legs until they are slightly above the floor.
- This move can be done with stright legs as well.
Leg Raise - Hanging
- Hang from a chinning bar with arms straight. Use an overhand grip about 24 inches apart.
- Raise legs with knees bent until thighs are parallel to the floor.
- Return to the starting position.
- Vary move by twisting knees to either side.
Leg Raise - Incline Board
- Lie on an incline board face up with head at the top.
- Reach overhead with hands and grasp the top of the board for support.
- Keep legs straight and raise them to a vertical position above hips.
- Slowly return to the starting position.
Seated Ab Crunch
- Sit on the edge of a bench with hands behind buttocks and grasp the sides of the bench.
- Lean back slightly and extend legs out in front, keeping feet about 4 to 6 inches off the floor.
- Bend knees and pull them in toward chest while leaning forward slightly with the upper body.
- Slowly return to starting position, but do not let feet rest on the floor in between repetitions.
Sit-Up - Incline Board
- Lie face up on an incline board with feet at the high end. Place feet under the foot strap.
- Bend knees to a 45 degree angle and place both hands behind head.
- Raise shoulders upward towards knees as far as possible. Do not pull on the neck, use the abdominals.
- Return to the starting position.
VARIATIONS - Weights:
Weighted Lower Abs
- Secure ankle weights around ankles.
- Lie on back on the floor with legs in the air and ankles crossed.
- Contract abdominals and lift hips off the floor.
- Slowly lower hips to the starting position and repeat.
Dumbbell Crunch
- Lie on back on the floor with knees bent and feet flat on the floor.
- Place a weight plate or dumbbell on chest and hold it by crossing arms over it.
- Contract abdominals and lift torso, maintain proper alignment.
Standing Trunk Bend
- Stand with feet slightly wider than shoulder width, and palms resting at sides.
- Grasp a dumbbell in each hand with arms at the sides.
- Bend trunk to the right, keeping body facing forward.
- Return to the starting position and repeat toward the left side.
Cable Crunch
- Kneel in front of a cable station, grasp cables in front of chest just below chin.
- Keep arms and elbows in close to body.
- Contract the abdominals and bring chest toward knees, pulling the weight down.
- Slowly come back up to kneeling position and repeat.
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