Ab Exercises (with video)

Ab exercises. Build impressive “6-pack abs” with these movements.

1. Lying Floor Leg Raise Video Exercise Guide

EXERCISE PROFILE

TARGET MUSCLE GROUP – Abs

Lying Floor Leg Raise Overview

The lying floor leg raise is a variation of the abdominal crunch and an exercise used to isolate the muscles of the abdomen.

The lying floor leg raise is a flexion based exercise which keeps the lower abdominal muscles under constant tension during the entire range of motion.

Lying Floor Leg Raise Instructions

1. Lay supine in a relaxed position with your legs straight and your hands underneath your low back for support.
2. Keep your legs straight and raise them towards your forehead while contracting your abdominals and exhaling.
3. Once your abs are fully contracted and your legs are slightly above parallel, slowly lower your legs back to the starting position.
4. Complete for the assigned number of repetitions.

Lying Floor Leg Raise Tips

1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.

2. Weighted Crunch Video Exercise Guide

Weighted Crunch Overview

The weighted crunch is a variation of the crunch and an exercise used to build the abdominal muscles.

Adding weight is a common form of progression used to make bodyweight exercises, such as the crunch, more challenging. Doing so allows for the lifter to progress, adapt, and build more muscle.

Weighted Crunch Instructions

1. Lay supine in a relaxed position with your knees bent.
2. Hold a weight plate directly over your chest and press it to extension.
3. Raise your knees to 90 degrees, at which point they will be perpendicular to the floor.
4. Exhale as you reach towards your toes with the weight plate.
5. Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position.
6. Complete for the assigned number of repetitions.

Weighted Crunch Tips

1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second to improve mind muscle connection.
2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.

3. Sit Up Video Exercise Guide

TARGET MUSCLE GROUP – Abs

Sit Up Overview

The sit up is a classic abdominal exercise.

It’s rarely performed anymore, however, it’s still a very effective flexion based exercise for those looking to utilize it to target their core.

There are some risks involved in performing the sit up as opposed to crunches (or stability ball crunches). The primary one being the common complaint of lower back pain.

One can perform sit ups as part of their ab workout or full body workout.

Sit Up Instructions

1. Lay supine in a relaxed position with your knees up and hands across your chest.
2. Exhale and squeeze your abs as you curl your upper body off the floor.
3. Once your torso is perpendicular to the floor, slowly lower yourself back to the starting position.
4. Complete for the assigned number of repetitions.

Sit Up Tips

1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.