Abs

Exercises

■ Hanging leg raise

■ Incline knee raises

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Crunches c

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Position

1. Lie on the floor with your arms across your chest or your hands clasped behind your head.

2. Keep your feet on the floor or raise them. Execution

1. Tighten your abs and slowly curl your shoulders up off the floor. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor.

2. Hold this position for a second before slowly returning to the starting position.

3. Repeat.

Hanging Leg Raise

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Position

1. Grasp the handles of the leg raise apparatus to support your body.

2. Hang your body straight down.

3. Keep your knees slightly bent throughout the entire movement.

Execution

1. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.

2. Keep the movement fluent, slow, and controlled.

Incline Knee Raise

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Position

1. Lie back on an incline bench, and hold on to the top bars (or suitable place). Keep your legs straight and back flat on the bench.

Execution

1. Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position. Repeat.

2. Keep the movement fluent, slow, and controlled.

Incline Sit Ups

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Position

1. Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.

Execution

1. Slowly curl your body upwards to your knees and slowly descend back down.

2. Keep the movement fluent, slow, and controlled.

Roman Chair Sit Ups

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Position

1. Hook your feet under the pad and get a comfortable position in the chair. Make sure your legs are anchored under the foot pad.

Execution

1. Slowly allow the trunk of your body to sink below parallel, than raise back up to the starting position.

2. Keep the movement fluent, slow, and controlled.

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