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.

REVERSE CRUNCHES FOR LOWER ABS

REVERSE CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

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

2.   In the above position, your hands are on the ground with palms facing the floor.

3.   In the starting position, lift up your legs in such a manner that your thighs are at 90 degree to the floor and  knees are also at 90 degree bend.

4.   Now, as you inhale move your legs towards the torso and roll your pelvis backwards, while raising your hips off the floor. At the end of this movement your knees will be touching your chest.

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

6.   Slowly lower down your torso back to the starting position, as you exhale.

7.   Repeat as many times as recommended.
  

TIPS:

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

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

Ø For the sake of variation, you can do this exercise on a decline bench.

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