Exercises

Exercises

Exercises

Exercises

Exercises

Exercises

Exercises

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Exercises

Exercises

Exercises

Exercises

Ab Exercise: The Cable Crunch

Main Muscle: Abdominals

1. Kneel below a high pulley that contains a rope attachment.
2. Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
5. Slowly return to the starting position as you inhale.  Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
6. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.

Ab Exercise: Bottoms Up

Bottoms Up Guide

Main Muscle: Abdominals

1. Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
2. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor. 
3. After a brief pause, return to the starting position

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