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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.

 

 

 

 


Leg Raise





There are two variations to this exercise. The first is done by laying on the ground and thrusting your legs into the air. The second involves hanging from a pull-up bar and lifting your legs up that way.

Muscles Targeted (In order of impact)

  1. Abdominals
  2. Core Muscles

How to do Them (Laying Down)

  1. Lie on your back with your hands on the ground next to your waist, palms facing down. Your legs should be straight with your ankles touching each other.

  2. Slowly lift your legs (together) about 4-6 inches off the ground.

  3. Thrust your legs upwards in the air until they are vertical, and bring them back down. DO NOT let your legs hit the floor on the way back down. They should come back down to about 4-6 inches off the ground.

  4. Wait 1 second and then repeat 12-16 times for a set.

Variations

  1. Have somebody stand behind your head as you lie on the ground, and when your legs reach vertical, have them throw them back down, making it harder for you to stop them from touching the ground.

  2. Start the same way as in Variation 1, but instead of throwing your legs straight down, have them throw your legs off to one side, alternating between sides and middle. This will isolate one side of the abs at a time.

How to do Them (Hanging From a Bar)

  1. Hang from a horizontal pull-up bar with your palms facing away from you.

  2. Keep your legs straight and lift them to horizontal, keeping your upper body vertical.

  3. Hold your legs up for 1-2seconds, and slowly bring them back down.

  4. Repeat 12-16 times for a set.

  5. Make sure your are controlled during the entire exercise. Do not swing your body or try to use momentum to bring your legs up. The exercise is meant to be done slowly and deliberately to isolate the abdominals.

  6. If your legs touch the ground because the bar is not high enough, try starting with your legs slightly
    raised, but still straight. And instead of bringing your legs back down to vertical, only go down as far as you can without touching the ground.

Variations

  1. Similarly to laying down, you can lift to one side or the other to target one side at a time.

  2. If bringing your legs straight out in front of you causes you to lose form because it is too much weight, you can bring your knees up to waist level, keeping your lower leg vertical. You should look like you are sitting in a chair when your legs are up