PURPOSE OF EXERCISE: For upper and lower abs. EXECUTION: This is an exercise you used to see much more in the “old days” than you do today, but it’s an effective one. (1) Attach a rope to an overhead pulley. Kneel down and grasp the rope with both hands. (2) Holding the rope in front […]
Category Archives: PRO MEMBERS
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: This is a variation of Hanging Reverse Crunches. (1) Instead of hanging from a bar, position yourself on a vertical bench that allows you to support yourself on your elbows and forearms and bring your knees up to the level of your abdomen. (2) From this starting position, […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: This is another version of Reverse Crunches, only you do it hanging by your hands from a bar or resting on your forearms on a Hanging Leg Raise bench instead of lying on a bench. (1) Get into the hanging position and bring your knees up to the […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: This exercise is best done lying on a Bench Press bench that has a rack at one end. (1) Lie on your back on the bench and reach up behind you to hold the rack for support. Bend your knees and bring them up as far toward your […]
PURPOSE OF EXERCISE: For upper abs and obliques. EXECUTION: (1) Lie on your back on the floor, your legs across a bench in front of you. (2) You can put your hands behind your neck and curl your trunk up toward your knees, rounding your back. As you do this, twist your torso so that […]
PURPOSE OF EXERCISE: Emphasizes upper abs. EXECUTION: (1) Lie on your back on the floor, your legs across a bench in front of you. You can put your hands behind your neck or keep them in front of you, whichever you prefer. (2) Curl your shoulders and trunk upward toward your knees, rounding your back. […]
PURPOSE OF EXERCISE: Emphasizes upper abs. EXECUTION: (1) Sit on the Roman Chair bench, hook your feet under the support, and fold your arms in front of you. (2) Keeping your stomach tucked in, lower yourself back to approximately a 70- degree angle, but not all the way back so your torso is parallel to […]
PURPOSE OF EXERCISE: To develop the lower and outer areas of the calves. EXECUTION: (1) Sit on the machine and place your toes on the bottom crosspiece, hooking your knees under the crossbar. Slowly lower your heels as far toward the ground as possible, (2) then press back up on your toes until your calves […]
PURPOSE OF EXERCISE: To develop the calves. EXECUTION: (1) Using one of the various types of Leg Press machines (I prefer the Vertical Leg Press for Calf Raises), position yourself as if to do a Leg Press, but push against the foot pads only with your toes, leaving your heels unsupported. Straighten your legs and […]
PURPOSE OF EXERCISE: To develop the overall mass of the calves. EXECUTION: (1) Stand with your toes on the block of a standing Calf Raise machine, your heels extended out into space. Hook your shoulders under the pads and straighten your legs, lifting the weight clear of the support. Lower your heels as far as […]