WORLD'S TOP 10 FEMALE BODYBUILDERS

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TOP 10 FEMALE BODYBUILDERS

1.          KIM CHIZEVSKY

2.          IRIS KYLE

3.          YAXENI ORIQUEN

4.          LENDA MURRAY

5.          CORY EVERSON

6.          DAYANA CADEAU

7.          ANDRULLA BLANCHETTE

8.          JULIETTE BERGMANN

9.          VALENTINA CHEPIGA

10.RACHEL MCLISH

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TOP 10 HOLLYWOOD MASSIVEHUNKS

FLAT LEG-RAISES FOR ABS WORKOUT

LEG RAISE

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down yourself on the ground, in such a manner that your back and hips are acting as a base and touching the ground.

2.   In the above position, Place your hands under your glutes with your palms facing down.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise your legs until they are perpendicular to the floor, 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, as you inhale.

6.   Do the recommended number of repetitions, with the procedure mentioned above.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or using cables/bands.

Ø This exercise can also be performed on a bench, with your legs hanging-off  the bench’s edge, which will increase your range of motion.

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

Ø Try to avoid/minimize the use of momentum of your legs.

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

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

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.

ALTERNATE HEEL TOUCH CRUNCHES FOR ROCK-HARD ABS

ALTERNATE HEEL TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down flat on the ground in such a manner that your back and hips are acting as a base and touching the ground.

2.   Now, bend your knees approximately at 90 degree angle.

3.   In this starting position, place your hands extended along your torso.

4.   Now, contract your belly by pulling your belly button towards your spine and touch your right hand to the right heel, as you exhale.

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

6.   Come back to the starting position, as you inhale and now, touch your left hand to the left heel, while crunching your abdomen, as you exhale.

7.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate hand side. 

TIPS:

Ø Make sure that legs 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.

ALTERNATE TOE-TOUCH CRUNCHES FOR 6 PACK FINISHING

ALTERNATE TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie flat on the ground and straighten your legs.

2.   Raise your left leg straight up in such a manner, that there is an angle of 90 degrees in between your leg and torso, as shown above.

3.   In this starting position, contract your belly by pulling your belly button towards your spine and touch your right hand up to the left toe, as you exhale.

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

5.   Come back to the starting position, as you inhale and now, touch your left hand to the right toe, while crunching your abdomen.

6.   As the procedure mentioned above, do the recommended number of repetitions every time with alternate sides. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching both the toes with both hands, in every single repetition.

Ø Make sure that your left hand and right leg remain stationary on the ground, when you are touching your right hand to left toe and vice-versa.

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.

TOE TOUCH EXERCISE FOR STRONG ABS MUSCLES

TOE TOUCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie flat on the ground and straighten your legs.

2.   Raise your legs straight up in such a manner, that there is an angle of 90 degrees in between your torso and legs, as shown above.

3.   Now, contract your belly by pulling your belly button towards your spine and touch your hands up to the toes, as you exhale.

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

5.   Come back to the starting position, as you inhale.

6.   Repeat as many times as recommended. 

TIPS:

Ø For the sake of variation, you can do this exercise by touching your toes alternatively.

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.

CAPTAIN'S CHAIR KNEE RAISE CRUNCHES FOR ABS LIKE PROFESSIONAL BODYBUILDERS

      
     KNEE RAISES CRUNCH ON   

        PARALLEL  FRAMES

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Position yourself on the captain’s chair or vertical leg raise bench and grip the handholds while pressing your back against the padded back of the chair.

2.   In the above position, your elbows are bent at 90 degree angle and legs are fully extended.

3.   Ensure that, even when your legs are extended to its maximum length, still your feet don’t touch the ground as shown above.

4.    Now, while exhaling, slowly role up and lift your legs until your thighs become parallel to the ground.

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

6.   Come back to the starting position, as you inhale.

7.   Repeat as many times as recommended. 

TIPS:

Ø During the exercise, keep your neck straight and torso pressed with the back pad arrangement.

Ø For the sake of variation, you can do this exercise by holding a weight belt on your waist or simply you can do this exercise on a chin-up bar.

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.