ABS

ABS

If you're looking for strong abs or the elusive six-pack, these resources provide everything you ever wanted to know about your abdominal workouts.

Bicycle Crunches

Move your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Reverse Crunch

Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).

EXHALE: Pull knees in toward chest and hold for 2 seconds.

INHALE: Slowly lower legs back to starting position.

Crunches

Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling). 

EXHALE: Raise your chest until your shoulder blades lift off the floor.

INHALE: Slowly lower back to floor.

Crunches with Twist

Lie on the floor or a mat on your back, with knees bent and hands behind head. Feet should be flat on the ground. Keep a space between your chin and chest (looking diagonal towards the ceiling).

EXHALE: As you lift up, rotate upper body toward one side, then rotate back to center.

INHALE: Lower your back to the floor. Alternate sides.

Holding Abs

Lie on floor with legs together, arms extended overhead, belly button pulled in toward spine.

Keeping head between arms, slowly raise upper body and legs off floor to form a gentle banana like curve. Hold for a slow 30 counts.

Don't hold your breath! Try to keep breathing steady and even. Concentrate on holding abs in.

  

Back Extension

Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.

EXHALE: Lift the upper body (chest, shoulders) off of the ground, "crunching" towards the hips. Hold for 1-2 counts at highest position.

INHALE: Slowly lower with control to start to complete one rep.

This is a very small movement. Don’t move further than you can naturally and easily. Keep legs squeezed together, hips on floor. There should be no movement from your hips to your toes.