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Abs Exercises
Exercises
Crunches
Knee ups
Hanging leg raise
Incline knee raises
Incline sit ups
Roman chair sit ups
Crunches
Weight lifting exercise position
1. Lie on the floor with your arms across your chest or your hands clasped behind your head.
2. Keep your feet on the floor or raise them.
Execution
1. Tighten your abs and slowly curl your shoulders up off the floor.
2. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor.
3. Hold this position for a second before slowly returning to the starting position.
4. Repeat.
Click here to see the Crunches illustration
Knee ups
Weight lifting exercise position
1. Sit on the edge of a flat bench and place your hands behind your buttocks.Lean back until your body is at a 45 degree angle.
2. Extend your legs until they are almost straight.
Execution
1. Slowly pull your knees to your chest. Return to the start position.
2. Keep the movement fluent, slow, and controlled.
Hanging leg raise
Weight lifting exercise position
1. Grasp the handles of the leg raise apparatus to support your body.
2. Hang your body straight down.
3. Keep your knees slightly bent throughout the entire movement.
Execution
1. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable
to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try
and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Hanging Leg Raise illustration
Incline knee raises
Weight lifting exercise position
1. Lie back on an incline bench, and hold on to the top bars (or suitable place). Keep your legs straight and back flat on the bench.
Execution
1. Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position. Repeat.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Incline Knee Raises illustration
Incline sit ups
Weight lifting exercise position
1. Lie back on an incline board set at an angle of your choosing.Hook your feet under the pad to secure your body.Keep your knees
slightly bent. You can either place your hands behind your head or crossed in front of your body.
Execution
1. Slowly curl your body upwards to your knees and slowly descend back down.
2. Keep the movement fluent, slow, and controlled.
Click here to see the Incline Sit Ups illustration
Roman chair sit ups
Weight lifting exercise position
1. Hook your feet under the pad and get a comfortable position in the chair. Make sure your legs are anchored under the foot pad.
Execution
1. Slowly allow the trunk of your body to sink below parallel, than raise back up to the starting position.
2. Keep the movement fluent, slow, and controlled.
Always remember to use proper form on each weight lifting exercise.
Click here to see the Roman Chair Sit Ups illustration
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