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.

HANGING-TWISTING CRUNCHES FOR INTERNAL AND EXTERNAL OBLIQUES

HANGING TWIST 

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : SHOULDERS

1.   Hold the chin-up bar and hang on it, with your hands at shoulder width or  little wider than shoulder width apart.

2.   Ensure that, even when your whole body is extended to its maximum length, still your feet don’t touch the ground as shown above.

3.    Now, while exhaling, slowly role up and raise your legs (firstly, to the left side) as high as you can do, while following such an oblique that will twist your torso and engage your internal/external obliques as shown above.

4.   During the above motion, imagine as you are trying to touch your left shoulder blade with right knee and vice-versa.

5.   Try to Pause yourself 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 then repeat the same twisting torso oblique towards the right side.

7.   Repeat the same complete motion, as many times as recommended.
  

TIPS:

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

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 vertical bench, having elbow supporting arrangement.

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

HANGING CRUNCHES FOR 6-PACK ABS

HANGING CRUNCH

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Hold the chin-up bar and hang on it, with your hands at shoulder width apart.

2.   Ensure that, even when your whole body is extended to its maximum length, still your feet don’t touch the ground or as a  SECOND OPTION, you can use the arrangement shown above.

3.   Now, while exhaling, slowly role up and raise your legs, until the angle between torso and legs is 90 degree.

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

5.   Slowly, come back to the starting position, as you inhale.

6.   Repeat as many times as recommended.

  

TIPS:

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

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 vertical bench, having elbow supporting arrangement.

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

HANDS-OVERHEAD CRUNCHES FOR ABS MUSCLES

CRUNCH-HANDS OVERHEAD

     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 at 60 to 90 degree angle.

3.   In this starting position, place your arms overhead and aligned with your head, as shown above.

4.   In this starting position, contract your belly by pulling your belly button towards your spine, while pulling up your shoulder blades about 3-4 inches above the ground, as you exhale (make sure that your hands are aligned with your head during the whole exercise).

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 inhale.

7.   Repeat as many times as recommended. 

  

TIPS:

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

Ø Place your feet on a bench, if you have any back problem.

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

Ø During the exercise, keep your back flat against the floor.

Ø For the sake of variation, you can do this exercise by holding a weight plate in hands or simply on a decline bench.

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