Hanging Knee Lift: these can be done from an overhead pull-up bar. This exercise is often done incorrectly, the key is to: use a slow controlled movement, limit upper body movement and not moving you hip joints during the exercise. The abdominal muscles attach to the pelvis not the legs; lifting your knees at the hip joint is a great exercise for your hip flexors but not your abs. Keep your knees and hips stable and lift the pelvis, legs and knees as one unit towards your chest.
The Bicycle: This is a slow, fluid movement that stimulates your abdominal muscle and obliques by crunching and twisting and alternately extending your legs. This may sound a little confusing, but remember that all 4 limbs should be moving at the same time. Lying on your back with your hands behind your head, contract your abs and lift your shoulders off the floor. Slightly twist your torso and point your right elbow towards your left knee as you?re lifting your left knee up until it forms a 45-degree bend (your leg should remain slightly bent). Slowly twist your torso to point your left elbow towards your right knee as you lower your left leg and lift your right knee until it forms a 45-degree angle. Hold the extended leg off the floor until you bring it back to the 45-degree bend. Do as many as you can and go as slow as possible.
Crunch: the crunch can still be a great exercise to include with other abdominal workout. Try variations to the regular crunch to stimulate your muscles differently for better results. Lying on your back, rest your left foot on your right knee and crunch your right elbow towards your left knee. Repeat with the opposite side. Using an exercise ball while crunching is another way to stimulate your abs a little differently and you?ll also use other trunk stabilizing muscles to maintain your balance.
Reverse Crunch: as the name implies, this is performed by crunching the lower portion of the abdominal muscles up towards your chest. Start by lying on your back on the floor with your hands at your sides for balance. You knees should be bent at a 90-degree angle and your upper thighs should be perpendicular to your body. Keep your hip joint and knees in this position throughout the movement. Slowly roll your hips and legs off the floor and flex your lower spine to raise your lower back off the floor. Think about lifting your hips off the floor using your abs and avoid "jerking" into motion and using momentum to complete the exercise. Slow controlled movements will limit risk of injury and give your abs a great workout. This is an advanced exercise and using proper form is important for the effectiveness and to limit injury. Moving your hip joint and knees puts stress to the lower back and should be avoided.
The Bicycle: This is a slow, fluid movement that stimulates your abdominal muscle and obliques by crunching and twisting and alternately extending your legs. This may sound a little confusing, but remember that all 4 limbs should be moving at the same time. Lying on your back with your hands behind your head, contract your abs and lift your shoulders off the floor. Slightly twist your torso and point your right elbow towards your left knee as you?re lifting your left knee up until it forms a 45-degree bend (your leg should remain slightly bent). Slowly twist your torso to point your left elbow towards your right knee as you lower your left leg and lift your right knee until it forms a 45-degree angle. Hold the extended leg off the floor until you bring it back to the 45-degree bend. Do as many as you can and go as slow as possible.
Crunch: the crunch can still be a great exercise to include with other abdominal workout. Try variations to the regular crunch to stimulate your muscles differently for better results. Lying on your back, rest your left foot on your right knee and crunch your right elbow towards your left knee. Repeat with the opposite side. Using an exercise ball while crunching is another way to stimulate your abs a little differently and you?ll also use other trunk stabilizing muscles to maintain your balance.
Reverse Crunch: as the name implies, this is performed by crunching the lower portion of the abdominal muscles up towards your chest. Start by lying on your back on the floor with your hands at your sides for balance. You knees should be bent at a 90-degree angle and your upper thighs should be perpendicular to your body. Keep your hip joint and knees in this position throughout the movement. Slowly roll your hips and legs off the floor and flex your lower spine to raise your lower back off the floor. Think about lifting your hips off the floor using your abs and avoid "jerking" into motion and using momentum to complete the exercise. Slow controlled movements will limit risk of injury and give your abs a great workout. This is an advanced exercise and using proper form is important for the effectiveness and to limit injury. Moving your hip joint and knees puts stress to the lower back and should be avoided.
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