Samantha's Fitness Blog: 10 Ab Exercises!

1. Bicycle Maneuver (studies actually prove this to be one of the most effective)

Starting Position:

Lie on a mat with your lower back in a comfortable position.

Put your hands on either side of your head by your ears.

Bring your knees up to about a 45-degree angle.

Movement:

Slowly go through a bicycle pedaling motion alternating your left elbow to your right knee, then your right elbow to your left knee.

Key Points:

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.

Do not pull on your head and neck during this exercise.

The lower to the ground your legs bicycle, the harder your abs have to work.

2. Ab Crunch

Starting Position:

Lie on a mat on your back.

Make sure that your lower back is relaxed against the mat during this exercise.

Bend your knees until your legs are at a 45-degree angle.

Keep both feet on the floor.

Place both hands behind your head. Movement:

Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted.

Slowly return to the starting position, stopping just short of your head touching the floor.

Key Points:

Exhale as you contract the abs.

Inhale while returning to the starting position.

Keep your eyes focused on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

3. Reverse Ab Curl

Starting Position:

Lie on the floor with your back relaxed and your hands on the floor by your hips.

Keep the upper back pressed into the floor throughout the exercise.

Movement:

Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.

Slowly return to the starting position.

Key Points:

Exhale while lifting your hips.

Inhale while returning to the starting position.

4. Double Crunch

Starting Position:

Lie on the floor face up.

Bend your knees until your legs are at a 45-degree angle with both feet on the floor.

Your back should be comfortably relaxed on the floor.

Place both hands behind your head.

Movement:

Contracting your abdominals, raise your head and legs off the floor toward one another.

Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

Key Points:

Exhale while raising up.

Inhale while returning to the starting position.

Keep your eyes on the ceiling to avoid pulling with your neck.

Your hands should not be used to lift the head or assist in the movement.

5. Cable Kneeling Rope Crunch

Starting Position:

On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.

Movement:

Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.

Slowly return to the starting position, stopping just short of the weight stack touching.

You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

Key Points:

Exhale as you lift the weight.

Inhale while returning to the starting position.

6. Machine Hanging Knee Raise (should use spotter or have someone watch you)

Starting Position:

Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.

Movement:

Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

7. Fitball Advanced Reverse Crunch (not for those with back injuries)

Starting Position:

Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.

Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

Contracting the abdominals, curl your legs up toward your body.

Slowly return to the starting position.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)

Starting Position:

Lie on your back with your feet on the floor and knees slightly bent.

Place your hands under your head for comfort, not support.

Movement:

Contracting your lower abdominal muscles, draw your knees toward your chest until they form a 90-degree angle with the floor.

Slowly return to the starting position, stopping just short of the feet touching the floor.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Your back should remain comfortably against the floor during the entire motion.

Avoid this exercise if you have any back conditions.

Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise

Starting Position:

Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.

Movement:

Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.

Slowly return to the starting position, stopping when the hips are almost fully extended.

Alternate side to side to complete the set.

Key Points:

Exhale while lifting your legs.

Inhale while returning to the starting position.

Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)

Starting Position:

Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.

Movement:

Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.

Slowly return to the starting position, stopping just short of your legs touching the bench.