1. Lie down on your back with your knees bent and feet flat on the ground.
2. Place your hands behind your head, keeping your elbows out to the side.
3. Contract your abs to lift your shoulders and upper back off the ground, exhaling as you do so.
4. Slowly lower back down to the starting position, inhaling as you do so. Repeat for the desired number of reps.
1. Adjust the seat and foot pads of the abdominal crunch machine to fit your body.
2. Grasp the handles or place your hands on the designated hand grips.
3. Exhale as you contract your abs and bring your torso forward, towards your thighs.
4. Inhale as you slowly release the contraction and return to the starting position. Repeat for the desired number of reps.
1. Deadhang from a pull up bar leaving enough space to swing your legs to the front of your body.
2. Crunch to the front of your body by raising your legs and rotating your pelvis upward. A posterior pelvic tilt.
3. The more straight you keep your legs the harder the exercise will feel.
4. Raise your legs, rotate your pelvis and crunch your abs in a slow and controlled manner. Pause for a second at the bottom
to account for any swinging.
1. Place a stability ball on the floor and position yourself with your hands on the ball, arms straight, and palms flat on the ball.
2. Step your feet back into a plank position with your body forming a straight line from head to heels, and your feet hip-width apart.
3. Engage your core muscles & maintain a neutral spine, keeping your hips level and avoiding any sagging or piking.
4. Hold the plank position for the desired duration of time, then lower your body back down to the starting position.
1. Lie on your back with your arms extended up toward the ceiling and your knees bent at a 90-degree angle over your hips.
2. Lower your right arm and left leg down toward the floor while keeping your lower back in contact with the floor and your belly button pulled in toward your spine.
3. Return your arm and leg back to the starting position, then repeat the movement on the opposite side by lowering your left arm and right leg down toward the floor.
4. Continue to alternate back and forth.
1. Lie on your back with your arms extended up toward the ceiling and your knees bent at a 90-degree angle over your hips.
2. Slowly lower one leg down toward the floor while keeping your lower back in contact with the floor and your belly button pulled in toward your spine.
3. Return your leg back to the starting position, then repeat the movement with the opposite leg by lowering it down toward the floor.
4. Continue to alternate back and forth, keeping your core engaged and your lower back in contact with the floor throughout the exercise.
1.Adjust the machine: Set the seat and footrest to your body's proportions. Ensure stability.
2.Position yourself: Sit with back against the backrest, feet secured under the footrest, and knees bent at 90 degrees.
3.Engage your core: Squeeze your abs and keep your back pressed against the backrest.
4.Perform the crunch: Exhale and curl your upper body forward, bringing your chest closer to your knees.
1. Lie flat on your back with your legs extended and your arms by your sides. Place your hands under your glutes for support if desired.
2. Lift both legs a few inches off the ground, keeping them straight and close together.
3. Alternate kicking your legs up and down in a scissor-like motion, making sure to engage your core and keep your lower back pressed against the floor.
4. Continue the flutter kicks for the desired number of repetitions or time duration.
1.Lie flat on your back with your legs extended and your arms extended overhead, resting on the floor.
2. Simultaneously lift your legs and upper body off the ground, bringing them together to meet in the middle. Your body should form a V shape at the top of the movement.
3.Engage your abs as you lift and lower your body, focusing on using your core muscles to control the movement.
4.Slowly lower your legs and upper body back down to the starting position with control.
1. Start by lying face down on the ground, with your arms extended straight out to the sides and your legs extended behind you.
2. Engage your core and lift your torso, arms, and legs off the ground simultaneously, maintaining a straight line from head to toe. Your body should resemble a star shape.
3. Hold the star shape plank position for a few seconds, focusing on keeping your body lifted and your core muscles engaged.
4. Slowly lower your torso, arms, and legs back down to the ground.
1. Kneel on the floor and place the ab wheel in front of you. Hold the handles of the ab wheel with an overhand grip.
2. Engage your core muscles and slowly roll the wheel forward, extending your arms and allowing your body to move forward. Keep your back straight.
3. Continue rolling the wheel forward until you feel a stretch in your abdominal muscles without losing control or straining your lower back.
4. Slowly reverse the movement by pulling the wheel back towards your body, using your core muscles to control the motion.
Here are the 4 steps to perform the Barbell Roll-Out exercise:
1. Start by placing a barbell with weight plates on the ground and kneel behind it. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Engage your core muscles and slowly roll the barbell forward, extending your arms and allowing your body to move forward. Keep your back straight throughout the movement.
3. Continue rolling the barbell forward until you feel a stretch in your abdominal muscles, but avoid going too far that you lose control or feel strain in your lower back.
4. Slowly reverse the movement by pulling the barbell back towards your body, using your core muscles to control the motion. Return to the starting position and repeat for the desired number of repetitions, focusing on maintaining properform and engaging your abs throughout the exercise.
Here are the 4 steps to perform the Straight Arm Crunch exercise:
1. Lie down on your back with your legs extended and your arms straight up towards the ceiling.
2. Engage your core muscles and lift your upper body off the ground, simultaneously raising your straight arms towards the ceiling.
3. Keep your arms and legs as straight as possible throughout the movement, focusing on using your abdominal muscles to initiate the crunch.
4. Slowly lower your upper body and arms back down to the starting position in a controlled manner. Repeat for the desired number of repetitions, maintaining proper form and engaging your abs throughout the exercise.
1. Lie down on a yoga mat with your back flat against the ground and your legs extended. Place your arms by your sides, palms facing down, for stability.
2. Engage your core muscles and keep your lower back pressed into the mat throughout the exercise.
3. Slowly lift your legs off the ground, keeping them straight and together. Aim to raise them until they are perpendicular to the ground.
4. Lower your legs back down to the starting position with control.
1. Stand between two parallel bars, gripping them with your hands at shoulder-width apart. Keep your arms straight and your body fully extended.
2. Engage your core muscles and lift your legs off the ground, keeping them together and your feet pointed.
3. Continue raising your legs until they are parallel to the ground or as high as you can comfortably lift them.
4. Slowly lower your legs back down to the starting position, controlling the movement and keeping your core engaged.
1. Start by placing a stability ball on the floor and position yourself in a high plank position with your feet resting on top of the ball. Ensure your hands are directly under your shoulders and your body forms a straight line.
2. Engage your core muscles and slowly lift your hips towards the ceiling, rolling the stability ball towards your chest.
3. Keep your core engaged and maintain control as you roll the stability ball back to the starting position, extending your body into a high plank.
4. Repeat the movement for the desired number of repetitions.
1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Engage your core and lift one foot off the ground, bringing your knee towards your chest.
3. Quickly switch legs, extending the bent leg back while bringing the other knee towards your chest.
4. Continue alternating legs in a running motion, keeping your core tight and maintaining a steady pace.
1. Start in a high plank position with your hands on the medicine ball, directly under your shoulders, and your body forming a straight line from head to heels.
2. Engage your core and lift one foot off the ground, bringing your knee towards your chest, while maintaining your balance on the medicine ball.
3. Quickly switch legs, extending the bent leg back while bringing the other knee towards your chest, still maintaining your balance on the medicine ball.
4. Continue alternating legs in a running motion on the medicine ball, keeping your core tight, maintaining balance, and maintaining a steady pace.
1. Start by placing your hands on the bench and positioning your body in a high plank position with your hands directly under your shoulders and your feet on the ground.
2. Engage your core and lift one foot off the ground, bringing your knee towards your chest while maintaining a straight line from head to heels.
3. Quickly switch legs, extending the bent leg back while bringing the other knee towards your chest.
4. Continue alternating legs in a running motion, bringing your knees towards your chest on the inclined surface of the bench.
Here are Ab Crunches on a Decline Ab Bench in 4 simple steps:
1. Set Up: Adjust the decline ab bench to your desired angle. Secure your feet at the top end of the bench.
2. Lie Back: Position yourself on the bench with your upper body reclined. Cross your arms over your chest or place your hands behind your head.
3. Crunch Up: Exhale as you lift your upper body off the bench by contracting your abdominal muscles. Keep your neck neutral and focus on using your abs to lift.
4. Lower Down: Inhale as you slowly lower your upper body back to the starting position. Control the movement throughout. Repeat for your desired number of reps.
Maintain proper form, engage your core, and avoid straining your neck during the exercise.
1. Sit on the Roman chair with your forearms resting on the armrests and your back against the pad.
2. Engage your core muscles and lift your knees towards your chest, exhaling as you contract your abs.
3. Pause briefly, then inhale as you slowly lower your legs back down to the starting position.
4. Repeat the movement for the desired number of reps.
1. Lie on your back with your feet flat on the ground and a stability ball under your lower back.
2. Place your hands behind your head, keeping your elbows wide and pointing outwards.
3. Engage your core and lift your shoulder blades off the ball, exhaling as you crunch.
4. Pause briefly at the top of the movement, then slowly lower your upper body back onto the ball while inhaling. Repeat the movement for the desired number of reps.
1. Start in a push-up position with your hands shoulder-width apart and your toes on the ground.
2. Engage your core and maintain a straight line from your head to your heels.
3. Hold this position for the desired amount of time, making sure to keep your body stable and avoid sagging or arching.
4. Release the plank by lowering your knees to the ground and resting by lowering your entire body to the ground.
1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
2. Raise the ball overhead and forcefully slam it into the ground in front of you, using your core and upper body strength.
3. Catch the ball on the bounce and raise it overhead again.
4. Repeat the movement for the desired number of reps.
