Ab, Oblique & Core Exercises

Top 5 Ab Workouts:
Bicycle Crunch Captains Chair Exercise Ab Crunch on an Exercise ball Verticle e! Crunch on! Ar" Crunch

Top # oblique $orkouts:

Captains Chair Exercise Bicycle Crunch %e&erse Crunch 'lank ()o&er* Chan!e routine e&ery + "onths at the &ery least,

Exercise Descriptions Bicycle Crunch Exercise - Lie flat on the floor with your lower back pressed to the ground. - Put your hands beside your head. - Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. - Touch your left elbow to your right knee, then your right elbow to your left knee. - Breath e enly throughout the e!ercise Captain Chair Exercise - "tart with legs dangling and slowly lift your knees in toward your chest. - The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position. Ab Crunch w/ exercise ball- "it on the e!ercise ball with your feet flat on the floor. - Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. - #ontract your abdominals raising your torso to no more than 45 degrees. - To work the obli$ue muscles, make the e!ercise less stable by mo ing your feet closer together.

Vertical Leg Crunch - Lie on your back and e!tend the legs up with knees slightly bent. - #ontract your abs so and raise up until your shoulder blades lea e the floor. - %eep your chin up& don't pull on your neck. - %eep the legs in a fi!ed position. - Lift your torso toward your knees. - Lower and repeat for ()-(* reps. Long arm Crunch - Lie on your back with your arms o er your head with hands clasped and arms close to your ears. - %eep you knees bent with feet flat on the floor. - #ontract your abs and lift your shoulder blades off the floor. - Lower and repeat for ()-(* reps Re erse Crunch - Lie on your back with knees bend and feet on the floor - Place hands on the floor or behind the head. - Bring your knees up towards the chest so they bend about +, degrees - #ontract your abs and lift your hips off the floor in a ery small mo ement. !lan" #$o er% exercise - "tart in the plank position -see photo (. with your forearms and toes on the floor. - %eep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. - /our head is rela!ed and you should be looking at the floor. - 0old this position for (, seconds to start. - 1 er time work up to 2,, 45 or *, seconds. &he si'e crunch #mix in minimally% - Lie on the floor facing the sky. Put your both legs turned to one side. - #runch - do a crunch but keeping the torsion on the side. /ou3ll feel those muscles work4 - 5epeat ), times, and then switch sides. This is a series, repeat for 2 series.