Abdominal Workout

Abdominal Workout
Beginners
choose 1-2 of the following exercises and do 1-2 sets; 12-16 reps
To Add Mass
choose 3-5 exercises and do 3-4 sets; 6-8 reps
To Tone Muscles
choose 2-3 exercises and do 2-3 sets; 10-15 reps

(works the abdominals, hip flexors and obliques) Lie flat on a bench with legs extended and grasp the edge (over your head) for support (Figure 01). Raise the legs up at the waist/hips off the floor (don't swing the legs) (Figure 02). Feel the crunch in your abdominals (Figure 03). Lower the legs back down and repeat (Figure 01).

Figure 01 Figure 02 Figure 03

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Ab Crunch (works the abdominals) Lie flat on a mat (Figure 04). Bend legs at the hips and knees (Figure 05). Cross the arms over the chest (Figure 05). Bend at the waist, raising your shoulders and upper body until you feel the crunch in your abs (Figure 06). Lower the upper body down (Figure 05). Repeat.

Figure 04 Figure 05 Figure 06

Variations of this exercise: lying floor leg raise, incline bench leg raise, hanging leg lifts.

Twisting Crunches (works the abdominals, obliques and hip flexors) Lie flat on a floor mat with knees and hips bent. Place both hands behind the head (Figure 07). Twist the waist up towards the right knee so your left elbow almost touches it (Figure 08). Lower the upper body down, untwisting the body (Figure 07). Repeat in alternating twists.

Figure 07 Figure 08

Variations of this exercise: abdominal twist machine, weighted twist-ups, side crunches.

After 4-6 weeks, change at least one of the following components:

• Type or Weight of Resistance
• Exercise
• Positioning