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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.

 

 

 

 



Captain's Chair


The Captain's Chair exercise requires, what else but, a captain's chair. These can be found at most gyms and health clubs, and are sometimes even included in some home gyms. It is often considered the next best exercise for your six-pack muscles, after the bicycle crunch.

Muscles Targeted (In order of impact)

  1. Rectus Abdominis (The "Six-Pack" Muscles)
  2. Obliques

How to do Them

  1. Get into the captains chair. Hold the handgrips to stabilize yourself.

  2. Press your back against the backrest.

  3. Bring your knees up to waist level. It should look like you are sitting in an invisible chair.

  4. Slowly lower your legs back down and raise them again.

  5. Repeat 12-16 times for a set.

Variations

  1. Once you have mastered the technique, you can challenge yourself further by keeping your legs straight and lifting them parallel to the ground, similar to the hanging leg raise.