Sit Ups on Floor (Upper Abdominals)
• Lie on your back, knees bent and feet flat on the
floor.
• Sit up and bring your head as close to your knees
as possible.
• Lower yourself to the floor, but do not rest at the
bottom of the exercise.
Incline Sit Ups (Upper Abdominals)
• Place the board at 30 degrees incline.
• Bend your knees at a 45 degree angle.
• Hold a weight behind your head and sit up.
• Lower yourself slowly back down, but don't let your
back touch the board.
• Raise yourself from this lower position, breathing
out as you move upward.
Twisting Sit Ups (Upper Abs and Intercostals)
• On an incline bench clasp your hands behind your head.
• As you rise up twist your torso to bring your right
elbow to your left knee.
• On the next repition bring your left elbow to your
right knee.
• You should bfeel a contraction of the intercostals.
Twisting Knees-in-air Situps (Uppers Abs,
Lower Abs, and Intercostals)
• Lie on your back, hands clasped behind your head.
• Cross your ankles with your feet in the air and knees
bent.
• As you rise twist your torso to touch your left knee
with your right elbow.
• On the next movement, rise and twist your torso to
touch your left elbow to right knee.
Bicycle Crunches/ Alternate Twisting Knee Raises
(Lower Abdominals, Intercoastals, and Obliques)
• Lie on your back with legs extended off the floor
about 2 inches, and clasp your hands behind your head.
• Pull your right leg in toward your chest while twisting
the left elbow towards your right knee.
• Go back to the starting position.
• Repeat with the other knee and elbow.
Knees-in-air Sit Ups (Upper Abs and Lower
Abs)
• Lie on your back on the floor, hands clasped behind
the neck.
• Keep your knees bent, raise your feet in the air with
your ankles crossed.
• Bring your head as close to your knees as possible
keeping your kness steady.
• Try to really feel yours abs crunch as they contract.
Note: When fatigued you can perform the execrcise with your
arms out in front of your to make the movement easier.
Hanging Leg Raises (Lower Abdominals)
• Hang from a chinning bar with an overhand grip, thumbs
approximation 18 inches apart.
• Bend your knees and lift legs to your chest or as
high as possible.
• Be sure not to swing.
Incline Board Leg Raises (Lower Abdominals)
• Lie on your back on a board (45 degree angle or whatever
is comfortable). with your head higher than your feet.
• Keep your legs straight, and raise them as high as
you can.
• Lower them slowly until your heels just touch the
edge of the board (do not bounce your heels at the bottom
of the exercise).
• Keep the small of your back against the bench so abdominals
are in constant contraction.
• As you raise your legs, breath out; as you lower your
legs inhale deeply.
Related Articles
Ab Exercises
Abdominal Crunch
Abs and Obliques
In One Workout
| Popular Products! |
BSN
Thermonex
Thermonex contains the new thermogenic breakthrough
LipoThermix. Our.. |
|
VPX
Redline
Redline Caps is a multi-system rapid fat loss
catalyst. Finally, a fat burner that busts the..
|
|
BSN
Cheaters Relief
If I had to marry food, I just couldn't be faithful.
I love to eat way too much. Burgers, fries.. |
|
