LEG-HIP RAISE (INCLINE BENCH) FOR ABDOMEN MUSCLES

INCLINE LEG-HIP RAISE

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down yourself on an incline bench, as shown above.

2.   Hold the  feet hook arrangement of the bench with your hands, for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist completely, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

SEATED CRUNCHES FOR HARDCORE ABS

SEATED CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Seat yourself down on the edge of  flat bench, as shown above.

2.   Hold the sides of the bench for better support.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise-up bent knees towards your shoulders, by flexing your hips and waist, as you exhale.  

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position by fully extending your waist, hips and knees, as you inhale.

6.   With the procedure mentioned above, do the recommended number of repetitions.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or simply lying down on the ground and flexing your hips (which is also known as “LYING LEG-HIP RAISE”).

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of body momentum.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.

DECLINE BENCH CRUNCHES FOR STRONG ABS

DECLINE  CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down on a decline bench, while securing your legs in the arrangement provided in the decline bench.

2.   Now, you are positioned in such a manner that your back and hips are acting as a base against the bench.

3.   In this starting position, place your hands behind your head.

4.   Slowly, raise your upper body from the ground in such a manner that Your shoulder blades should raise up off the bench only about 3-4 inches, and your lower back should remain on the bench.

5.   During the above step, contract your belly by pulling your belly button towards your spine, as you exhale.

6.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

7.   Slowly lower down your torso back to the starting position, as you inhale.

8.   Repeat as many times as recommended. 

  

TIPS:

Ø During the exercise, keep your neck straight in a proper alignment.

Ø During the exercise, keep your back flat against the Decline bench.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with weights, exercise ball or on a flat bench.

Ø Pace, while doing the exercise must be slow or medium.