My1FitLife

CRUNCHES

Do-Crunches-Burn-Belly-Fat

Muscles Engaged: Abs

Preparation: Sit on a flat surface with your lower back curvature pressed against the surface. Your feet should be bent at the knee and pressed firmly against the floor. The arms should either be kept alongside the body or crossed on top of your chest as these positions avoid neck strains (as opposed to the hands behind the back of the head position). Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position.

Execution: With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. The arms should simply slide up the side of your legs if you have them at the side or just stay on top of your chest if you have them crossed. The lower back should always stay in contact with the floor. Exhale as you perform this movement and hold the contraction for a second. As you inhale, go back to the starting position.

**Trainer Tip: Perform this exercise slow and controlled. Make sure you concentrate and envision the abs working.  Tighten your core during the crunch.

CROSS OVER CRUNCH

images-2

 

Muscles Engaged: Abdominals

Preparation: Lie on your back with your knees bent and feet flat on the floor. Cross your right leg over your left leg so your right ankle is resting on your left knee. Place your fingertips to the side of your head just behind your ears. Contract your abdominal muscles as though you are doing a crunch.

Execution: Slowly twist your torso and touch your left elbow to your right knee. Exhale as you lift up. Slowly lower to the starting position. Inhale as you lower. Repeat for the desired number of repetitions and switch legs and do the same number of reps on the other side.

Trainer Tips: Use controlled movements. Focus on shoulder touching opposite knee.

LYING OBLIQUE TWIST

Unknown-3

 

Muscles Engaged: Primarily Obliques

Preparation: Lie on back on floor or mat with arms extended out to sides. Raise legs upward with knees slightly bent.

Execution: Lower legs to one side until side of thigh is on floor. Raise and lower legs to opposite side. Repeat.

Trainer Tips: Maintain knee position throughout movement. For more resistance, keep your legs straight. For even more resistance place a medicine ball between legs.

KNEE LIFT

Unknown-4

 

Muscles Engaged: Abdominals
Preparation: Stand with feet shoulder width apart, and holding on to chair or wall for support.
Engagement: Lift your left knee up to chest height. With control, place the left foot back on the ground. Raise your right knee to chest height and then place it back on the floor. Alternate back and forth between lifting the right and left knee.
Trainer Tips: You can make this movement more difficult by pausing at top and holding for couple seconds.

LEG LIFTS

leg-raises-1

Muscles Engaged: Lower Abs

Preparation: Lie on a flat surface with your lower back curvature pressed against the surface. Hold on to a fixed and sturdy object behind you (such as one of the beams from a squat rack) or you can just have your arms by your side with the palms facing the floor. Your feet should be straight in front of you and the upper torso should be aligned with the arms behind you holding on to the fixed object.

Execution: Raise your legs to where they are off the floor. This will be your starting position. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so. Go back slowly to the starting position as you breathe in.

** Trainer Tip: As you get more advanced you can hold a dumbbell in between your feet or attach a pulley to them for added resistance. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get easily injured.

PLANK

best-abdominal-exercises-plank

Muscles Engaged: Abs and Back Muscles.

Preparation: Lie face down on mat resting on the forearms, palms flat on the floor.

Execution: Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

**Trainer Tips: To make this exercise more difficult, plus up into the plank position and then squeeze everything in your body TIGHT for 10 seconds, release and relax for 3 seconds and then repeat.

SCISSOR KICKS

flutter-kicks

Muscles Engaged: Lower Abs

Preparation: Start by lying flat on your back on a mat with your arms by your sides and your palms down. Extend your legs fully with a slight bend in your knees.

Execution: Lift your heels about 6 inches off the floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do the work and to keep your abs constantly contracted throughout the exercise.

**Trainer Tips: Place your hands under your glutes for added back support.

SIDE PLANK

k_seitstuetz

Muscles Engaged: Abs, Obliques, Glutes, Lower Back

Preparation: Start off this static contraction exercise by lying on your right side, supported by your right forearm and elbow planted at your side. Your left arm is resting extended on your left thigh.

Execution: With your hips and leg on the floor, begin by raising your hips so your body forms a straight line from ankle to head. Your points of contact to the floor with be your elbow to forearm support and your side ankle. Hold for a few seconds, then slowly lower back down to the starting position.

**Trainer Tips: To make more difficult, lift our body up and down in the side plank position in a slow and controlled manner.

SUPERMANS

superman

Muscles Engaged: Abs, Lower Back, Glutes

Preparation: Lie face down with arms out straight in front of you. Keep your neck in a neutral position.

Execution: Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated ‘u’ shape with your body. The arms and legs should be several inches off the floor. Pause and hold this raised position for several seconds. Slowly lower back to the starting position.

**Trainer Tips: Hold at the top for several seconds to increase difficulty.

 

V-UPS

Unknown

 

Muscles Engaged: Abdominals and Hip flexers

Preparation: Abdominal V-Ups have a high degree of difficulty and require some coordination to perform correctly. Before you try to do abdominal V-Ups, make sure to do a thorough stretch of your lower back and leg muscles. It is also a good idea to do some standard crunches to warm up your abdominal muscles.

Execution: To perform an abdominal V-Up, lie down on your back on the floor or on a gym mat and then extend your arms behind your head. The back of your hands should touch the floor while your palms face the ceiling. Keep your feet together and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight and lift them up, and at the same time raise your upper body off of the floor and reach for your toes with your hands. Squeeze your abdominal muscles as you reach for you toes, and then slowly lower yourself back down to the starting position to finish the first repetition.

**Trainer Tips: To make the exercise more difficult, do not let your feet or the back of your hands touch the floor when you lay back down. Try to perform at least 10 repetitions, and then stretch your lower back and legs once you finish the first set.

SUPINE REVERSE CRUNCHES

images

 

Muscles Engaged: Abdominals and Hip flexors

Preparation: Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale. Engage your abdominal/core muscles to support the spine. Slowly lift your feet off the floor, raising your knees directly above your hips. Bend the knees to 90 degrees. Hold this position and breathe normally. Use your arms as a base of support.

Execution: (Upward Phase) Exhale, and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly.(Downward Phase) Gently inhale. With control, lower your spine and hips back to the start position.

Trainer Tips: Proper form is important when performing this exercise to prevent excessive stress on your low back. When returning to your starting position during the repetitions, control your leg movement. Do not allow your knees to move past your hips, but instead return to a position directly above your hips. Since the abdominals connect the rib cage to the pelvis, the emphasis of the movement should be on pulling your pelvis upwards towards your rib cage.

SUPINE PELVIC TILTS

Unknown-2

 

Muscles Engaged: Abdominals

Preparation: Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Gently exhale. Engage your abdominal/core muscles to support the spine. Slowly lift your feet off the floor, raising your knees directly above your hips. Bend the knees to 90 degrees. Hold this position and breathe normally. Use your arms as a base of support.

Execution: (upward phase) Exhale, and slowly raise your hips off the mat, rolling your spine up as if trying to bring your knees towards your head. Avoid any change in the angle of your knees during the roll-up. Use your arms and hands to assist with maintaining your balance and continue to curl-up until your spine cannot roll any further. Hold this position briefly. (downward phase) Gently inhale. With control, lower your spine and hips back to the start position.

Trainer Tips: Proper form is important when performing this exercise to prevent excessive stress on your low back. When returning to your starting position during the repetitions, control your leg movement. Do not allow your knees to move past your hips, but instead return to a position directly above your hips. Since the abdominals connect the rib cage to the pelvis, the emphasis of the movement should be on pulling your pelvis upwards towards your rib cage.

 

Leave a Reply

Your email address will not be published. Required fields are marked *