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| #1 - Flat Bench Leg Raises |
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1 Lie flat on a bench and reach back to hold on to the underside of the bench behind your head. Bend your legs at the knee, raising your feet off the bench so that your knees are over your hips.
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2 Slowly draw your abdominal muscles toward your spine, then slowly exhale and push your spine into the bench - start with your lower back and make the movement flow up your spine until your hips roll up off the bench.
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| #2 - Crunch Twist |
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1 Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
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2 While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.
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| #3 - The Crunch |
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1 Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase.
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2 Contract your stomach muscles so that your upper torso curls toward your knees. Then, raise your shoulders off the floor but ensure that your lower back is flat against the floor. Prohibit placing stress on your neck by not pulling your head toward your chest using your hands. Instead, keep your head fixed perpendicular to your upper torso throughout the movement.
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| #4 - The Bike Crunch |
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1 Lie on your back, and bend your knees at 90 degrees so that your thighs are pointing toward the ceiling. Place your hands behind your ears.
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2 Pump your legs back and forth, as if riding a bicycle. Simultaneously, rotate your torso from side to side by moving an armpit, but not elbow, up toward the opposite knee.
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| #5 - Hanging Leg Raises |
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1 While holding onto a chinup bar using an overhand grip, hang with your knees bent slightly.
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2 Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.
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Few vs. Many
Most people think that the more stomach exercises they do the better. However, the abdominal muscle region is small. It does not need hundreds of sets and repetitions to respond. It is easy to make the mistake of overtraining. Simply, focus on a few of the best exercises. |
