Posts tagged six pack

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
  1. Lie on your back with your legs in the air and your hand touching the sides of your head.
  2. 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.)
  3. 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).
, , ,

Weighted Sit Ups

Weighted Sit Ups This exercise is a more difficult and effective version of the standard sit up. And with plenty of increasingly difficult versions, anyone can get a good workout.
Description
  1. Lay down on your back (Or on a bench), bend your knees so that your feet are flat on the floor, and hold your feet down (Either a partner or weight can be used to do this).
  2. Hold an exercise ball on the floor above your head.
  3. Flex your abs and pull your body upward, moving the towards a position in front of your face.
  4. Lower back to the original position.

Alternate Ball Throw Version:

  1. In this variation, have a spotter stand facing you at your feet.
  2. In your upward motion, throw the ball to your spotter.
  3. Your spotter will then throw the ball back to you on the way downward.
    Things to Keep in Mind
    • Explode upward and move slowly downward to get the most out of this exercise.
    • Use caution in the Ball Throw version.
    Visual Aids

    Weighted Sit Up Proper Form
    Muscles Works Abdominals (Abs).
    , , ,

    Ab Crunch

    Ab Crunch Everyone has done the simple crunch before; sometimes, however, sometimes simple is best. Use the crunch to flatten your stomach and strengthen your core.
    Description
    1. Lay down on your back with your hands locked together behind your head. Bend your knees and place your feet flat on the floor.
    2. Flex your abs and raise your chest towards your knees as you exhale.
    3. No inhale and lower back to the original position.
    Things to Keep in Mind
    • 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 Ab Crunch Form
    Muscles Works Abdominals (Abs).
    , , , , ,