Posts tagged weight free

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).
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Lying Leg Lifts

Lying Leg Lifts This very simple exercise is surprisingly tougher than it looks. Use Lying Leg Lifts for a good core workout that doesn’t require any weights.
Description
  1. Lay down flat on your back; relax and straighten your legs.
  2. Place your hands under your butt with palms facing down. This helps support your back.
  3. Raise your legs 4-6 inches off the ground, flex your abs and hold for the time designated by your workout plan.
  4. Lower your legs back to the ground and rest.
Things to Keep in Mind
  • Raise your legs slightly higher up if you feel pain in your back.
  • Breathe and focus on keeping your legs straight throughout the exercise.
Visual Aids

Proper Lying Leg Lift Form
Muscles Works Rectus Abdominus (Abs) and Spinae Erectors (Lower Back).
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