Posts tagged abs

Bicycle Crunch

Bent Over Lateral Raise	This ab workout, although difficult for beginners, is very difficult. Best of all, its yet another equipment free exercise!
Description	Lie on your back with your legs in the air and your hand touching the sides of your head. Bring your right leg towards your face while simultaneously extending your left elbow towards your left leg. (It should resemble the motion of biking/running.) Next, switch sides. Bring your left leg towards your face while extending your right elbow towards your right leg.
Things to Keep in Mind	This exercise is a bit tricky. Start slow and get your form down before speeding up. Bring your whole body up! Don’t try and cheat yourself by just bringing your neck up; you’ll end up in some pain.
Visual Aids	Proper Bicycle Ab Crunch Form
Muscles Works	Abdominals (Abs).

Vertical Ab Crunch	This is a more advanced and difficult version of the Ab Crunch and is yet another great ab exercise requiring no equipment.
Description	Lie on your back and lift your legs until perpendicular to the floor. Place your hands behind your head, flex your core and pull your head upwards towards your legs. Lower back to the original position.
Things to Keep in Mind	Keep the same mentality as with a standard crunch. I.e. this is not a situp and you are not required to raise all the way; rather, focus on getting a good flex from your abs.
Visual Aids	Proper Vertical Ab Crunch Form
Muscles Works	Abdominals (Abs).

The Standard Arms and Back Workout	This is a simple and difficult workout that will work the majority of your upper body and even throws in a little ab workout at the end. Do this workout if you do not have time to isolate each section of the upper body day by day.
Equipment Needed	Dumbbells, bench press, curved barbell, and a weighted exercise ball.
Exercises	Exercise Information and Tips	Rep Information
Bent Over Row	Start off by working your back. Use heavy weights and focus on slowly lowering the weight after exploding upward.	Complete 6 sets of 6 reps, with 1 minute rest in between.
Rotating Dumbbell Bicep Curls	We next move on to the Biceps. Use a medium load and focus on your form. Extend all the way down and maximize your work.	Complete 4 sets of 12 reps, with 1 minute rest in between.
Bent Over Lateral Raise	Now we work the shoulders. Use a light load and control the weight, do not let it control you.	Complete 4 sets of 8 reps, with 1 minute rest in between.
Skull Crushers	Make sure you have a spotter. Use a heavy load and lift till failure.	4 burnout sets. Go till failure.
Weighted Sit Ups	Now finish strong with abs! Use a 15-25 pound exercise ball and alternate sets between fast and slow reps.	Complete 4 sets of 50 reps, with 2 minute rest in between.