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Bicycle Crunch
The BICYCLE CRUNCH is considered one of the best exercises for your abs and obliques. It tones your whole core!
Leg Raise
The LEG RAISE is another great exercise that involves thrusting your legs up vertically into the air.
Twist Crunch
The TWIST CRUNCH utilizes a twisting motion to isolate one side of the abdomen at a time.
Captain's Chair
The CAPTIAN'S CHAIR requires, what else, but a captain's chair to be done. Most gyms and health clubs have them and they make a great exercise for strengthening the abs.
Exercise Ball Crunch

Exercise Ball Crunch
Using an exercise ball can help help tone your core stabilizer muscles while giving your abs a great workout at the same time.
Vertical Crunch
Keeping your legs raised in the air while doing a VERTICAL CRUNCH is yet another variation on the standard crunch.
Straight Arm Crunch
The STRAIGHT ARM CRUNCH is a great exercise to target the upper part of the abdominals.
Elbow Plank
The ELBOW PLANK builds up endurance in your abs, back and stabilizer muscles. It involves holding your body up on your elbows and feet.

 

 

 

 


Bicycle Crunch


Found to be the most effective exercise in abdominal workouts, the bicycle crunch uses constant movement to continuously keep your abs working.

Muscles Targeted (In order of impact)

  1. The rectus abdominis, better known as the"Six-Pack" Muscles
  2. Obliques

How to do Them

  1. Lie on your back with your hands behind your head.

  2. Lift your legs up, bending at your knees. Your legs should bend 90 degrees at the knees, so that your upper leg is perpendicular to the ground, and your lower leg is parallel to it.

  3. Slowly straighten your right leg, raising it slightly up into the air (making about a 45 degree angle between your leg and the floor). At the same time, bring your right elbow across your body, placing it on the opposite side of your left knee, which should still be bent.

  4. Now straighten your left leg and bend your right. As you do so, bring left elbow across your body in the same manner your did before.

  5. You have now done one bicycle crunch. Repeat 14-16 times to complete a set.

I am new to animating and I know this video is not a masterpiece by any means, but I hope that it helps demonstrate the basic idea of how to do the exercise.