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Table Of Contents
Chapter 1: Lower Abs (Hip Flexion Exercises) ................................. 4
Ab Drill 1...................................................................................................5
Ab Drill 2...................................................................................................5
Ab Drill 3...................................................................................................6
Ab Drill 4...................................................................................................6
Reverse Crunch On Floor ............................................................................7
Feet To Ceiling...........................................................................................7
Knees To Ceiling ........................................................................................8
Lying Flutter Kicks......................................................................................8
Lying Leg Raise..........................................................................................9
Hip Raise On Flat Bench..............................................................................9
Reverse Crunch On Decline Bench.............................................................. 10
Hip Raise On Decline Bench....................................................................... 10
Leg Raise/Hip Raise Combo On Decline Bench ............................................. 11
Eccentric Accentuated Reverse Crunch On Decline Bench.............................. 11
Reverse Crunch On Ball ............................................................................ 12
Low Ball Pull In........................................................................................ 12
Low Ball Pull In With Rotation.................................................................... 13
Stability Ball Pikes ................................................................................... 14
Single Low Ball Pull In ............................................................................. 14
Lying Cable Pull In .................................................................................. 15
Ab Sleeves.............................................................................................. 15
Hanging Knee Raise ................................................................................ 16
Hanging Knee Raise With Twist................................................................ 16
Hanging Isolated Knee Raise................................................................. 17
Parallel Bar Knee Raise............................................................................ 17
Hanging Leg Raise .................................................................................. 18
Hanging Leg Raise With Med Ball ............................................................. 18
Hanging Horizontal Leg Scissors............................................................... 19
Jump Pike Med Ball Throw....................................................................... 20
Hanging Isometric Leg Raise................................................................. 21
Partner Leg Throws................................................................................. 22
Partner Angled Leg Throws...................................................................... 22
Hanging Vertical Leg Scissors .................................................................. 23
Rocky Abs .............................................................................................. 23
Chapter 2: Upper Abs (Trunk Flexion Exercises) ............................. 24
Crunch On Floor....................................................................................... 25
Bicycle Crunch ......................................................................................... 25
Beginner Plank........................................................................................ 26
Intermediate Plank.................................................................................. 26
Advanced Plank ...................................................................................... 27
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Lower Abs
Hip Flexion/Posterior Pelvic Tilt
Exercises
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Ab Drill 2- Lie on your back on the floor. Bend your knees to 90 degrees and place
your feet flat on the floor. Place your hands (with palms down) under your lower back.
Lift one leg off the floor until the knee is pointing directly to the ceiling. Roll your pelvis
backward, thus creating slight pressure on your fingers. This is the starting position.
Now lower your leg to the floor without arching your back and releasing any pressure off
your hands. If your back begins to arch, return your leg to the starting position. Repeat
the exercise on each leg for the prescribed number of reps. To progress at this
exercise, simply straighten the leg being lifted several degrees each workout until you
are performing this exercise with a straight leg.
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Ab Drill 4- Lie on your back on the floor. Bend your knees to 90 degrees and place
your feet flat on the floor. With your palms down, place them under your lower back.
Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll your
pelvis backward, thus creating slight pressure on your fingers. This is the starting
position. Now lower both legs to the floor without arching your back and releasing any
pressure off your hands. To progress, simply straighten legs several degrees each
workout until you are performing this exercise with straight legs.
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Feet to ceiling Lie on your back on the floor. Bring your arms out so they make in
between a 45 and 90 degree angle with your torso. Bring legs up, keeping them
straight, until your hips make a 90 degree angle. While maintaining the 90 degree hip
angle, lift your hips up as high as possible (lifting your butt slightly off the ground) and
hold for the prescribed amount of time. Bring hips down and repeat.
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Lying Flutter Kicks- Lie on your back on the floor. With the palms down, place your
hands under your butt. Bring your chin up towards your chest and your shoulders
slightly off the floor. Tilt your pelvis back until your lower back is almost touching the
floor. Extend your legs straight out (with knees unlocked). Lift both feet off the floor
approximately 12 inches. Lift your left leg up about 12 inches while simultaneously
dropping your right leg until its one inch off the floor. Alternate in this fashion. Your
legs should cross at the mid point. Each time both legs are lifted counts as one rep.
_____________________________________________________________________ 8
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Hip Raise On Flat Bench- Lie on your back on a flat bench. Reach overhead and grab
onto the underside of the bench to secure yourself. Flex hips until your upper and lower
body is making a 90 degree angle. Keeping the legs vertical, raise your hips off the
bench as high as possible. Return to starting position and repeat for the prescribed
number of reps.
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Hip Raise On Decline Bench- Lie on your back on a decline bench. Reach overhead
and grab onto the underside of the bench to secure yourself. Flex hips until they are at
a 90 degree angle. Keeping the legs vertical, raise hips off bench as high as you
possible. Return to starting position and repeat for the prescribed number of reps.
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Low Ball Pull In- Start in a push-up position with your feet on a Stability Ball. Do not
let your hips drop during the exercise. Pull your knees in directly towards your chest
while maintaining a neutral spine. Contract your abs. Extend the legs until they are
straight and in the starting position. Repeat for the prescribed number of reps.
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Step 1
Step 2
Step 3
Step 4
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Single Low Ball Pull In- Start in a push-up position with your feet on a Stability Ball.
Lift one foot off the ball (just enough not to make contact with the ball) and keep it
there. Do not let your hips drop during the exercise. Pull the ball in directly towards
your chest while maintaining a neutral spine. Contract your abs. Extend the leg that is
touching the ball until it is straight and in the starting position. Complete all the reps
with one leg and then switch and complete reps with the other leg.
_____________________________________________________________________ 14
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Ab Sleeves- These can be used with any of the hanging ab exercise variations. Ab
sleeves are great for anyone with shoulder problems or a weak grip. The downside to
using them are: you will have more of a tendency to swing back and forth during your
exercises, which is undesirable. Also, you obviously wont train your grip muscles, as
you would if you were holding on to the bar with your hands.
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Hanging Knee Raise With Twist- Grasp a chin up bar with an overhand grip.
Alternately you could use arm sleeves (not shown here). Initiating movement with abs,
raise knees up while simultaneously rotating your legs towards one side of your body
and contracting your obliques. Return until waist, hips, and knees are extended. Repeat
exercise, this time rotating towards the other side of your body. Repeat for the
prescribed number of reps.
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Parallel Bar Knee Raise- With locked elbows, support your body on parallel dip bars.
Keep the upper body as upright as possible. Flex hips to a 90 degree angle. This is the
starting position. From this position, bring knees up to chest and contract your abs.
Return to starting position and repeat for the prescribed number of reps.
_____________________________________________________________________ 17
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Hanging Leg Raise With Med Ball- Grasp a chin up bar with an overhand grip. Place
med ball in between feet. Alternately you could use ankle weights for added resistance.
Raise legs by flexing hips until hips are fully flexed. Return until waist, hips, and knees
are extended. Repeat for the prescribed number of reps.
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Position 1
Position 2
Position 3
Position 4
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Partner Angled Leg Throws- As the name implies, this exercise requires the
assistance of a partner. Start by lying on your back on the floor. Have your partner
stand so their feet are just above your shoulders. Grab onto your partners ankles. Lift
up your legs by flexing your hips until your partner can grab hold of your ankles. Your
partner will then try to throw your legs back down to the floor at a 45 degree angle to
the left. Flex your abs, preventing your feet from touching the floor. Immediately and
quickly return the legs back up to your partner. Your partner will then try to throw your
legs down to the floor at a 45 degree angle to the right. Again, flex your abs,
preventing your feet from touching the floor.
_____________________________________________________________________ 22
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Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto the
underside of the bench to brace yourself. Lift up your legs until your hips are at a 90
degree angle. Now lift your hips straight up, bringing your feet towards the ceiling. At
this point, the only parts of your body touching the bench are your head, shoulders and
UPPER back. This is the starting position. Now lower your legs until they are parallel to
the floor, while keeping your hips up. Return legs to starting position and repeat.
_____________________________________________________________________ 23
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Upper Abs
Trunk Flexion Exercises
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Bicycle Crunch- Lie flat on your back on the floor. Lift your legs up so that they are
parallel to the floor but not touching the floor. Place your hands on your temples and
lift your upper shoulders off the floor (like a crunch) while twisting towards your left. At
the same time bring your left knee towards your chest until your elbow meets your
knee. Repeat on the other side.
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Intermediate Plank- Get on the floor in a push up position. Support your body on
your forearms and your toes. Be sure to keep the abs tight and hold your body in a
straight line. Do not let hips sag or hike them up too high. Hold for the prescribed
number of seconds.
_____________________________________________________________________ 26
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Swiss Ball Crunch- Sit on Swiss ball and walk yourself down into a table top position.
Set feet in a slightly wider than shoulder width position. Lie back to allow a pre-stretch
of the abs and then flex the spine until the abs are fully contracted. Its important to
keep the hips up high during the contracted phase.
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One Arm DB Swiss Ball Crunch- While holding one dumbbell in your hand, sit on
Swiss ball and walk yourself down into a table top position. Set feet in a slightly wider
than shoulder width position. Lie back over the ball to allow a pre-stretch of the abs.
Next, press the dumbbell up so your arm is vertical and fully extended. Now, flex the
spine until the abs are fully contracted. Its important to keep the hips up high during
the contracted phase.
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Kneeling Rope Crunch- Kneel down in front of a high pulley while facing it. Grab
onto a rope attachment and place your hands against your head. Sit back on your heels
and allow the weight to arch your back. This is the starting position. Keep your hips in
a fixed position and flex your spine, bringing your elbows down to your knees. Contract
your abs hard. Return and repeat.
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Kneeling Rope Crunch With Rotation- Kneel down in front of a high pulley while
facing it. Grab onto a rope attachment and place your hands against your head. Sit
back on your heels and allow the weight to arch your back. This is the starting position.
Keep your hips in a fixed position and flex your spine, bringing one elbow down to your
opposite knee. Contract your abs hard. Return and alternate sides.
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Swiss Ball Crunch With Med Ball Throw- Sit on Swiss ball and walk yourself down
into a table top position. Set feet in a slightly wider than shoulder width position.
Holding a med ball overhead, lie back to allow a pre-stretch of the abs and then flex the
abs explosively, throwing the ball to your partner or a rebounder. Its important to keep
the hips up high during the contracted phase.
_____________________________________________________________________ 31
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One Leg Plank- Get on the floor in a push up position. Support your body on your
hands and your toes. Raise one foot off the floor. Be sure to keep the abs tight and
hold your body in a straight line. Do not let hips sag or hike them up too high.
Alternate legs. Hold for the prescribed number of seconds.
_____________________________________________________________________ 32
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Sit Up Throw With Med Ball- Lie on the floor with your knees bent approximately 90
degrees. With a med ball overhead, explosively raise your torso by flexing your spine
and hips. On the way up, throw the ball to your partner or a rebounder. If no partner
or rebounder is available, just dont release the ball.
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Starting Position
Lowering Phase
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Wrist To Knee Sit Up- Lie on your back on the floor. Place your hands on your
temples. Raise the torso by flexing your spine and hips while bringing one knee in
towards your chest. Rotate towards the knee that is moving towards your chest so that
in the top range your opposite wrist will make contact with the knee. Return to starting
position and repeat on the other side.
_____________________________________________________________________ 35
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Bar Roll Outs- This is the same exercise as the ab wheel rollouts. I recommend this
exercise to anyone who doesnt own an ab wheel. Use an Olympic bar with 5 pound
plates on the bar. Grab the bar with a shoulder width grip. With straight arms, roll the
bar out until you are laid straight out with your hips almost brushing the floor (or as far
as you can go while maintaining good form). Return to starting position. If you
experience any back pain during this exercise, it is an indication that your back is overarched. The key to doing this exercise correctly is to engage the abs at the start and
keep them flexed in order to maintain a neutral pelvis.
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Advanced Bar Roll Outs- This is the same exercise as the advanced ab wheel rollouts.
I recommend this exercise to anyone who doesnt own an ab wheel. Use an Olympic
bar with 5 pound plates on the bar and grab the bar (while standing in front of it) with a
shoulder width grip. With straight arms, roll the bar out until you are laid straight out
with your hips almost brushing the floor (or as far as you can go while maintaining good
form). Return to starting position. If you experience any back pain during this exercise,
it is an indication that your back is over-arched. The key to doing this exercise correctly
is to engage the abs at the start and keep them flexed in order to maintain a neutral
pelvis.
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Oblique 1
Rotational Exercises
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Lying Windshield Wipers- Lie on your back on the floor. Bring your arms out so they
make a 90 degree angle with your torso. Bring legs up until your hips make a 90 degree
angle. While maintaining the 90 degree hip angle, rotate legs from side to side in
windshield wiper fashion. Full range of motion is obtained when your feet almost brush
the floor. It may take some time to achieve this range of motion. Until you reach this
level of strength, just rotate legs as much as you can. Note: Keep feet together during
rotation.
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Reverse Woodchoppers- Stand next to a low pulley so your left side is facing the
weight stack. Grab onto pulley handle with your right hand first and place the left hand
over your right. Step sideways away from the weight stack so the weights do not touch
during the set. Keeping the arms relatively straight, rotate your trunk to the left. This is
the starting position. Initiate movement with your obliques and back musculature, and
rotate your trunk to the right pulling the cable upward, diagonally across the body. The
movement will finish when the trunk is fully rotated and your hands are just outside
your outside foot. The cable should touch your shoulder at the end range of each rep.
Finish all reps in one direction and then adjust hands and body position, and repeat for
the other side.
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Lower Body Twists On Ball- Start in a push up position with your feet on a stability
ball, spread apart. Grip the ball tightly with your feet. While keeping the spine in a
neutral position roll the ball laterally to one side. Repeat on the other side.
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Windshield Wipers On Stability Ball- While holding onto a solid support, lie over a
stability ball. Bring legs up until your hips make a 90 degree angle. This is the starting
position. While maintaining the 90 degree hip angle, rotate legs from side to side in
windshield wiper fashion. Full range of motion is obtained when your legs are
horizontal. This range of motion may take some time. Until you achieve this level of
strength, rotate legs as much as you can. Note: Keep feet together during rotation.
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Hanging Windshield Wipers- Grasp a chin up bar with an overhand grip. Initiating
movement with abs, raise legs up until shins are almost touching bar. While keeping
the abs contracted, rotate your legs to the left until they are horizontal. Immediately
rotate your legs to the right until they are horizontal again. The movement will
resemble a windshield wiper.
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Oblique 2
Side Flexion Exercises
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Beginner Side Plank- Get on the floor on your side. Support your body on your
forearm and your hip. Bend knees to 90 degrees. Raise your hips up so your body is
just supported on your forearm and your knee. Hold for the prescribed number of
seconds.
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Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your hands
straight out above your head in line with your body. Keep legs straight. Lock your
hands together. Simultaneously raise your arms and legs up so neither are in contact
with the floor. Hold this position for the prescribed number of seconds.
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Side Crunch On Ball- Anchor feet on wall or piece of equipment. Using your hands,
position the ball on the side of your hip. Keep hands up, touching your temples. Side
flex your spine, essentially lying sideways on the ball. To return, side flex waist while
keeping hips in a fixed position.
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Side Crunch With Rotation On 45 Degree Back Extension- Adjust back extension
so the pad is on the side of your hip. Anchor feet on the roller pads. Keep hands up,
touching your temples. Side flex and rotate your trunk while keeping hips in a fixed
position. Move waist through a full range of motion. Repeat on both sides for the
prescribed number of reps.
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Side Crunch With Rotation On Glute Ham Raise- Adjust glute ham raise so the pad
is on the side of your hip. Anchor feet on the roller pads. Keep hands up, touching
your temples. Side flex and rotate your trunk towards feet while keeping hips in a fixed
position. Move waist through a full range of motion. Repeat on both sides for the
prescribed number of reps.
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DB Side Flexion- Stand with a shoulder width stance. Hold a dumbbell in your left
hand. Side flex your trunk fully to the left (the side that the dumbbell is on). Then side
flex fully to the right and contract your obliques. Return and repeat. After completing
all of the prescribed reps, switch the dumbbell to your right hand and repeat the
exercise on that side. I dont recommend this exercise to trainees who are training
strictly for aesthetics, because of its potential to thicken the waist. Therefore this
exercise is for athletes only.
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Integrated
Abs
Combo Exercises
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Modified V-Sit Up- Lie supine with hands at you sides. Simultaneously sit up and
bring you knees to your chest. Return to starting position.
V-Sit Up- Lie supine with hands over head. Simultaneously raise straight legs and
torso. Reach toward raised feet. Return to starting position.
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Starting position
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Alternating Superman- Get on the floor in a push up position. Support your body on
your forearms and your toes. Lift up one arm and the opposite leg so they are
approximately horizontal. Be sure to keep the abs tight (by sucking in your stomach)
and hold your body in a straight line. Do not let your hips sag, and dont hike them up
too high. Hold for the prescribed number of seconds. Alternate sides.
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Transverse
Abs
Small Waist Exercises
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Seated Vacuum- Sit on the end of a bench with your knees and feet together. Keep
your chest up and your back neutral. Suck in the lower portion of your abs intensely
and try to breathe normally. Hold for the prescribed amount of time.
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