Abdominals Workout
The human abdomen is the part of the body between the pelvis and the thorax. Anatomically, the abdomen stretches from the thorax at the thoracic diaphragm to the pelvis at the pelvic brim.
1.Hanging Knee Raise
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
execution:
On a chin-up bar or any frame that you can grip on to that is high enough. With an overhand grip with your hands shoulder width apart hang with your arms straight. Focus on your abs, bend your knees up until they're level with your waist. Then slowly lower them back to the starting position.
2.Chair Knee Raise
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
execution:
With your legs suspended slowly lift the knees in toward your chest. The movement should be controlled as you bring your knees up and return them back to the starting position.
3.Decline Reverse Crunch
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
execution:
Lie on your back on a decline bench with both hands holding on to the top of the bench. Keep your legs parallel to the floor using your abs to hold them. Slowly contract your abs and bring your pelvis up and in towards your chest. Lower your pelvis to the starting position, wile maintaining a constant tension on the abs. Don’t arch your back inwards when u return to the starting position.
4.Decline Crunch
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
execution:
Lie on your back on the decline bench and lock in your feet at the top. Your shoulders and upper back should stay off the bench so that you are contracting your abs just to stay in place. The hands must stay at the side of your head. Slowly raise your body up so that your elbows are now at the side of your thighs. Hold this position for a moment and then lower yourself back down.
5.Seated Flat Bench Leg Pull-In
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
execution:
Siting on the end of a flat bench position your hands behind your butt holding the sides of the bench. Extend your legs straight out. Bending your knees pull your legs into your midsection. Then return to the starting position.
6.Decline Oblique Crunch
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Compound
execution:
Place yourself on a decline bench with your feet locked in. Keep your upper body raised off the bench. Put your right hand over your right ear, and your left hand on your thigh. Slowly raise your upper body while turning your torso to the left. During the execution keep your abs tight and a slow and controlled pace. Crunch up until your right elbow touches your left knee. Slowly lower your body back down to the starting position. Then switch to your left side.
