Category Archives: Abs

HANGING LEG RAISES

PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: (1) Grasp an overhead bar and hang at arm s length. (2) Keeping your legs fairly straight, raise them as high as you can, hold for a moment, then lower them under control back to the starting position. Keeping your legs straight adds to the resistance in this […]

BENT-KNEE VERTICAL BENCH LEG RAISES

PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: (1) Support yourself on your arms on a vertical bench. (2) Holding your upper body steady, bend your knees and raise them up as high as you can, flexing your abs through the full range of the motion. Keeping your legs bent, lower them again to the starting […]

SEATED LEG TUCKS

PURPOSE OF EXERCISE: For upper and lower abs. EXECUTION: In all ab exercises the rib cage contracts toward the pelvis or the pelvis toward the rib cage—in this exercise, both of these things happen. (1) Sit crosswise on a bench, holding on to the sides for support. Raise your legs slightly and bend your knees […]

CABLE CRUNCHES

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 […]

VERTICAL BENCH CRUNCHES

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, […]

HANGING REVERSE CRUNCHES

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 […]

REVERSE CRUNCHES

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 […]

TWISTING CRUNCHES

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 […]

CRUNCHES

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. […]

ROMAN CHAIRS

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 […]