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Abs

Ab Crunch

  • Your hands should be crossed over your chest while you lie supine in a comfortable position.
  • Exhale and lift your upper body off the floor while contracting your abs.
  • Slowly lower yourself back to the beginning position until your abs are completely engaged and your upper back is raised off the ground.
  • Repeat the specified number of times.

Ab Hip Raise Straight Legs

  • Lie on your back, arms at your sides, and legs straight up towards the ceiling.
  • Lift your hips off the ground, engaging your core and keeping your legs straight.
  • Lower your hips back down with control, tapping the ground lightly.
  • Maintain a steady and controlled pace, focusing on the upward motion.

Ab Scissors

  • Lie on your back with legs extended.
  • Lift both legs off the ground.
  • Cross one leg over the other.
  • Uncross and switch legs in a scissor-like motion.
  • Keep your core engaged throughout.

Leg Raises

  • Lie on your back with arms at your sides and legs extended.
  • Lift both legs off the ground, keeping them straight.
  • Control the movement and raise your legs toward the ceiling.
  • Lower your legs back down without letting them touch the floor.
  • Keep your core engaged and avoid arching your lower back.

Bicycle Crunches

  • Begin by lying on your back with hands behind your head.
  • Lift your legs off the ground, forming a tabletop position.
  • Bring one knee toward your chest while twisting your torso to touch the opposite elbow.
  • Extend the other leg, keeping it just above the ground.
  • Repeat the motion on the other side, creating a pedaling motion.

Reverse Crunch 90/90

  • Lie on your back with legs lifted, creating a 90-degree angle at the hips and knees.
  • Place your hands on the floor or under your lower back for support.
  • Engage your core and lift your hips off the ground.
  • Bring your knees toward your chest, creating a reverse crunch.
  • Lower your legs back to the 90-degree position, maintaining control.

Standing Knee Raises

  • Stand with feet hip-width apart and arms at your sides. Lift your right knee toward your chest while balancing on your left leg.
  • Hold the raised knee briefly, engaging your core.
  • Lower your right foot back to the ground.
  • Repeat the movement on the left side.
  • Continue alternating legs in a controlled and steady motion.

Plank Walk Outs - Inchworms

  • Start in a standing position with feet hip-width apart.
  • Hinge at your hips and bend forward, reaching for the floor.
  • Walk your hands forward until you're in a plank position.
  • Hold the plank briefly, then walk your hands back towards your feet.
  • Stand back up to the starting position.

Plank Up Down Elbows

  • Begin in a plank position on your forearms.
  • Push up onto your hands, one arm at a time.
  • Lower back down onto your forearms, one arm at a time.
  • Maintain a stable plank throughout the movement.
  • Repeat the up-down sequence, alternating arms.

Side Plank

  • Lie on your side with your elbow directly beneath your shoulder.
  • Stack your feet on top of each other or place one foot in front for stability.
  • Lift your hips off the ground, creating a straight line from head to heels.
  • Keep your core engaged and hold the position.
  • Repeat on the opposite side.

Decline Sit Up

  • We advise utilizing a decent decline bench so you can cinch your ankles into the foam cushioning. If you are unfamiliar with the movement, you should also begin with a slight decline angle.
  • Step up onto the bench and tuck your ankles beneath the cushion there. Lay back on the bench while maintaining a posterior pelvic tilt and a slightly arched or hunched back. This can prevent you from lying completely flat against the bench.
  • Avoid utilizing your feet for the first rep if at all feasible as this might result in anterior pelvic tilt. Sit yourself up by tightening your abdominal muscles.
  • Once more, when you recline against the bench, maintain the posterior tilt and leave no gap between your lower back and the bench.

Lying Floor Leg Raise

  • With your legs straight and your hands supporting your low back below you, lie supine in a comfortable posture.
  • As you exhale, tense your abdominals and bring your legs toward your forehead while keeping them straight.
  • Lower your legs carefully back to the initial position once your abs are completely engaged and slightly above parallel.
  • Complete the task for the allotted number of times.

Plank Shoulder Taps

  • Start in a plank position, wrists aligned under shoulders. Lift one hand off the ground and tap the opposite shoulder.
  • Return the hand to the starting position and repeat on the other side.
  • Keep your body stable, minimizing hip movement.
  • Maintain a controlled pace, focusing on core engagement throughout.

Single Leg Plank

  • Begin in a traditional plank position, wrists aligned under shoulders. Lift one leg off the ground, keeping it straight and parallel to the floor.
  • Engage your core and maintain a straight line from head to lifted heel.
  • Hold the position for the desired duration, ensuring stability and balance.
  • Repeat with the opposite leg for a complete workout.

Seated Side To Side Leg Raises

  • Sit on the floor with your legs extended, hands supporting your sides.
  • Lift both legs off the ground, maintaining a straight posture.
  • Lower one leg to the side, hovering above the ground, then return to the center.
  • Repeat on the opposite side, creating a fluid side-to-side motion.

V Sit Ups

  • Lie on your back with legs extended and arms overhead.
  • Lift your legs and upper body simultaneously, aiming to touch your toes in a V shape.
  • Keep your core engaged throughout the movement, avoiding arching your back.
  • Lower your legs and upper body back down, hovering above the ground.

Cable Crunch Reverse

  • Attach a cable handle to a high pulley and kneel facing away from the cable machine.
  • Grab the handle behind your head with both hands, elbows bent.
  • Keep your hips stable and crunch your torso down, bringing your elbows towards your thighs.
  • Maintain control and return to the starting position without letting the weight stack touch.

Cable Standing Russian Twist

  • Attach a cable handle to a cable machine at chest height.
  • Stand sideways to the machine with feet shoulder-width apart.
  • Grasp the handle with both hands, arms extended in front. Keep your core engaged and rotate your torso to one side, then return to the center.
  • Repeat the twist to the opposite side in a controlled manner. Maintain proper posture throughout, avoiding excessive hip movement.

Dumbbell Farmers Walk

  • Grab a dumbbell in each hand, maintaining a straight posture. Keep your shoulders back, chest up, and engage your core.
  • Walk forward, taking controlled steps. Focus on a natural gait, preventing excessive swaying.
  • Strive for a set distance or time, gradually increasing as strength improves.
  • Carefully return the dumbbells to the starting position.

Weighted Side Crunch

  • Lie on your side with legs stacked, holding a weight in one hand, and the other hand behind your head.
  • Lift your upper body towards your hip, creating a side crunch motion.
  • Keep your core engaged and focus on the contraction of your obliques.
  • Lower your upper body with control, maintaining tension on the obliques.

Kettle Bell Ab Crunch

  • Lie on your back, knees bent, and hold a kettlebell with both hands close to your chest.
  • Elevate your upper body, engaging your abs, while simultaneously lifting your knees towards your chest.
  • Ensure a controlled, fluid motion, squeezing your abs at the top of the movement.
  • Lower back down without letting the kettlebell touch the ground to maintain constant tension.

Exercise Ball Crunch

  • Place your feet flat on the floor farther apart than your shoulders while you sit on the exercise/swiss ball.
  • Permit the swiss ball to roll back to your lower back as you take a step forward while moving your feet.
  • With the tips of your fingers, stroke the side of your head. This is where you start.
  • Pull your body up so your elbows are pointing towards your knees while contracting your abs. Hold after tightening your abs.
  • Back down to the starting position after that. Repeat as many times as needed.

Landmine Twist

  • Start by attaching one end of a barbell into a landmine attachment or securely into a corner.
  • Stand with feet shoulder-width apart, holding the other end of the barbell with both hands at chest level.
  • Engage your core and rotate your torso to one side, allowing the barbell to follow the movement.
  • Return to the center and repeat on the opposite side.
  • Back down to the starting position after that. Repeat as many times as needed.