| 6 |
Abdominals |
None |
Decline Crunch |
Decline Crunch
Targeted Muscle: Abdominals
Equipment: None |
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https://fitexercises.com/images/Decline-Crunch-2.png |
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- Make sure your legs are secured on the edge of the decline bench first, then lie down on the bench.
- Place both of your hands on the sides of your head. Keep your elbows in. Tip: You can place your palms behind your head but do not lock your fingers.
- Push your back down in the decline bench in order to isolate your abdominal muscles better. While doing this, start to roll your shoulders off it.
- Keep pushing down as hard as you can with your lower back when you contract your stomach and exhale.
Both of your shoulders should come up off the decline bench just around 4 inches and your lower back should stay on the decline bench.
Hardly contract your stomach and keep the contraction for a second at the top of the movement.
Tip: Focus on controlled and slow movement. Do not cheat yourself by using momentum.
- After keeping the contraction for a second, start to slowly come down again to the initial position as you inhale.
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| 36 |
Abdominals |
Other |
Plate Twist |
Plate Twist
Targeted Muscle: Abdominals
Equipment: Plate |
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https://fitexercises.com/images/Plate-Twist-1.png |
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- Lie on the floor or use an exercise mat and lie down on it. Place your legs with extended position maximally. Make sure that the position of your upper body is upright.
Hold a plate with both hands in front of your chest or abdominals. Bend your arms while doing this step.
- Lift your legs off the ground and bend your knees slightly.
Note: Keep your balance turning by moving the upper body slightly. This is your the first position before doing a plate twist.
- Try to touch the floor by moving the plate to the left side. Exhale while doing this step.
- Move your position to the first position while exhaling. Repeat the workout in the opposite way or to the right side of your body.
Tip: Make sure that you do the workout slowly from the beginning to the end. Moving too fast will increase the risk of a back injury.
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| 49 |
Abdominals |
None |
Plank |
Plank
Targeted Muscle: Abdominals
Equipment: None - Body Only |
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https://fitexercises.com/images/Plank-1.png |
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- You just need to set yourself into the prone position and use your forearms as well as your foot toes for the supporting your body.
- You only need to keep this position for as long as you can. Raise one of your legs or arms for higher difficulties.
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| 47 |
Abdominals |
Other |
Ab Wheel Rollout |
Ab Wheel Rollout
Targeted Muscle: Abdominals
Equipment: Ab Roller |
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https://fitexercises.com/images/Ab-Wheel-Rollout-1.png |
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- First, you have to kneel on the floor while holding the abs roller. You can use a mattress to protect your knees.
- Place the roller few inches in front of you for the initial position.
- Inhale and start rolling the abs roller to the front that will stretch your body.
When you are doing this exercise, you have to make sure that your body is not touching the floor at all.
- Hold the position for a few seconds then slowly pull back your whole body together while breathing out. Maintain your speed and feel the contraction in your abs muscle.
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| 46 |
Abdominals |
Cable |
Cable Crunches |
Cable Crunches
Targeted Muscle: Abdominals
Equipment: Cable |
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https://fitexercises.com/images/Cable-Crunches-1.png |
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- Start by kneeling in front of a pulley. To do this exercise you have to use the rope handle attached at the pulley.
- Get the rope with both of your hands and pull it down until it reaches next to your face position.
- Slightly flex your hips into crunching position and feel the tension in your lower back to set the initial position.
- Flex your waist and you will feel the contraction in your abs. During this movement, do not forget to exhale.
Do it properly and your elbow will move heading to the mid area of your thighs.
- After you finish the movement, go back to the initial position while you inhale. For this exercise, choose the right weight that will give you constant contraction on the abs.
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| 29 |
Abdominals |
None |
Reverse Crunch |
Reverse Crunch
Targeted Muscle: Abdominals
Equipment: Body Only |
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https://fitexercises.com/images/Reverse-Crunch-1.png |
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- Start the workout by laying down on the floor. Make sure that your legs are extended maximally. Place your arms to the side part of your body (the torso).
The palms have to be on the floor. Keep your arms motionless from the beginning to the end of the workout.
- Pull your legs up to make your thighs perpendicular to the floor.
The position of your feet has to be close together and parallel to the floor. This is the position where you start to do a reverse crunch.
- Inhale while moving your legs toward the torso and rolling your pelvis backward.
You also have to raise your hips off so it doesn’t touch the floor. Continue the movement until your knees almost touch your chest.
- Hold the contraction position for a few seconds. Go back to the first position by moving your legs. Exhale while doing this step.
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| 48 |
Abdominals |
None |
Bicycle Crunches |
Bicycle Crunches
Targeted Muscle: Abdominals
Equipment: None - Body Only |
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https://fitexercises.com/images/Bicycle-Crunches-1.png |
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- First, lie down on the floor facing the ceiling. Put both of your hands next to your ears. Then move your shoulders up to make a crunch position.
Be careful, even though this kind of movement looks a bit simple, it can be quite stressing on your neck.
- Take your knees up and make about 90-degree between your floor and thighs and also the thighs and lower legs.
This initial position is quite hard to do but does not mean you cannot do this.
- From the initial position, make a cycling movement. One leg is kicking far from your body and another one is going close to your chest or belly.
Keep your elbows move to the same rhythm, but the opposite side. Your right elbow should meet the left knee and your left elbow should meet the right knee.
- Do it once and get back to the initial position and take a breath.
- Do it for some repetitions and you are done with this exercise.
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