ABS EXERCISES

1. Dumbbell Ab Rollout

 

 

• Roll the barbell straight forward in a controlled fashion, stretching your body into a straight position.
• Go down as far as you can without touching the floor with your body.
• Start pulling yourself back to the starting position after a second pause at the stretched position as you breathe out.
• Go slowly and keep your abs tight at all times.

 

2. Hanging Oblique Knee Raise

 

1. Hang on a pull-up bar with your knees together and your body straight.
2. Initiate the movement by flexing the hips and knees, drawing the legs up. Pull the knees up into one side, going above 90 degrees at the hip. Avoid any swinging, performing the exercise with control.
3. Return to the starting position and then perform the movement to the other side. Continue alternating until the set in complete.

3. Hanging Straight Leg Raises

1. Raise your legs as high as possible by rolling the spine up and lifting the pubis toward the sternum.
2. Exhale at the end of the movement.
3. Beginners’ version: Bend your knees to a 90 degrees angle and lift your knees towards your chest.

 

4. Kneeling Cable Crunch with Alternating Oblique Twists

• Attach a rope to a high pulley and place a mat on the floor.
• With both hands, grab the rope. Kneel approximately a meter back.
• Make sure the rope is located behind your head and that your hands are located next to your ears.
• Contract your abdominal muscles and pull the rope down until your elbow reaches the level of your knees.
• Keep moving downwards until you are halfway down. At that point, begin rotating one of your elbows to the opposite knee.
• Alternate the other elbow and knee and repeat the same movement.

5. Landmine 180's

1. Anchor a bar in a corner. Load the bar to an appropriate weight.
2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Stand wide.
3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
4. Reverse the motion to swing the weight all the way to the opposite side.

6. Plate Twist

• Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
• Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
• Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
• Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
• Repeat for the recommended amount of repetitions.

7. Standing Cable Wood Chop

 

• With your side to the cable, grab the handle with one hand and step away from the machine. You should be approximately arm’s length away from the pulley.
• With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
• In one motion, pull the handle down and across your body to your front knee while rotating your torso.
• Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.