Crunch

Exercise details

 Target muscle: Rectus Abdominis

 Synergists: Obliques
 Mechanics: Isolation
 Force: Pull

Starting position

1. Lie supine (on your back) with your legs bent and your feet flat on the ground.
2. Place your hands lightly either behind or by the sides of your head, keeping your elbows out.

Execution

1. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the
ground by flexing your abdomen. Exhale as you do so.
2. Hold the contracted position for a count of two.
3. Inhale as you lower your head and shoulders to the starting position.
4. Repeat.
Lying leg and hip raise

Exercise details

 Target muscle: Rectus Abdominis

 Synergists: Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor
Brevis, Obliques
 Mechanics: Compound
 Force: Pull

Starting position

1. Lie supine (on your back) on a bench with your legs straight.
2. Grasp the sides of the bench by your head for stability.
3. Press your lower back against the bench so that it is supported.

Execution

1. Exhale as you slowly flex your knees and hips and bring your knees toward your chest.
2. Once your hips are fully flexed, curl your hips up off the bench by flexing your abdomen.
3. Try to hold the contracted position for a second.
4. Inhale as you slowly reverse the motions and return your legs to the starting position.
5. Repeat.
Lying bent-knee oblique twist

Exercise details

 Target muscle: Internal and External Obliques

 Synergists: Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis
 Mechanics: Isolation
 Force: Pull

Starting position

1. Lie supine (on your back), with your hips and knees flexed at 90-degree angles as if you are
sitting on a chair.
2. Position your arms out to the sides for stability.

Execution

1. Keeping your shoulders in contact with the floor, slowly lower your legs to one side until you
feel a mild stretch in your lower back.
2. Reverse the motion to raise your legs back to the starting position and lower them to the
opposite side.
3. Repeat.
V-up

Exercise details

 Target muscle: Rectus Abdominis

 Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Rectus Femoris,
Adductor Longus, Adductor Brevis
 Mechanics: Compound
 Force: Pull

Starting position

1. Lie supine (on your back) on the floor with your legs straight and your arms held straight by the
sides of your head.

Execution

1. Keeping your arms and legs straight, exhale as you raise your legs and torso and try to touch
your toes.
2. Try to hold the contracted position.
3. Inhale as you lie back into the starting position.
4. Repeat.
High reverse plank

Exercise details

 Target muscle: Gluteus Maximus

 Stabilizers: Erector Spinae, Hamstrings, Rectus Abdominis, Obliques, Posterior Deltoid, Lateral
Deltoid
 Mechanics: Isolation
 Force: Push

Starting position

1. Sit on the floor with your legs together and extended in front of you.
2. Place your hands on the floor behind you.

Execution

1. Raise your hips off the floor until your body is straight.
2. Hold this position for the prescribed amount of time.
3. Breathe naturally.
4. When finished, lower your hips back to the ground.
Crunch

Exercise details

 Target muscle: Rectus Abdominis

 Synergists: Obliques
 Mechanics: Isolation
 Force: Pull

Starting position

1. Lie supine (on your back) with your legs bent and your feet flat on the ground.
2. Place your hands lightly either behind or by the sides of your head, keeping your elbows out.

Execution

1. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the
ground by flexing your abdomen. Exhale as you do so.
2. Hold the contracted position for a count of two.
3. Inhale as you lower your head and shoulders to the starting position.
4. Repeat.
Bicycle crunch

Exercise details

 Target muscle: Rectus Abdominis

 Synergists: Obliques, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus,
Adductor Brevis
 Mechanics: Compound
 Force: Pull

Starting position

1. Lie supine (on your back) with your legs straight.

2. Place your hands behind your head.
3. Raise your feet and upper back a little off the floor.
4. Press your lower back to the ground.

Execution

1. Slowly start raising your knees, one at a time, toward your chest in a cycling motion.
2. Touch your left elbow to your right knee, and your right elbow to your left knee.
3. Keep repeating.
Front plank

Exercise details

 Target muscle: Rectus Abdominis

 Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Pectoralis major,
Serratus Anterior
 Mechanics: Isolation
 Force: Push

Starting position

1. Get down on all fours on a mat.

2. Gently lower your upper body onto your elbows, extend your feet backward, and straighten
your body. Your feet should be close together, your elbows should be directly under your
shoulders, and your rigid body should be being supported by your forearms and toes.

Execution

1. Hold this position for the desired period of time, breathing normally.
2. Slowly return to the starting position.
Lying side hip raise

Exercise details

 Target muscles: Obliques

 Synergists: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum,
Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Adductor Magnus, Adductor Brevis,
Adductor Longus, Pectineus, Gracilis, Gluteus Maximus, Lateral Deltoid, Supraspinatus, Middle
and Lower Trapezii, Serratus Anterior
 Mechanics: Isolation
 Force: Push

Starting position

1. Lie on your side on the floor or on a mat, supporting your upper body on your elbow and
forearm. Your forearm should be positioned perpendicular to your body, your elbow should be
directly underneath your shoulder, and your feet should be stacked on top of one another.
2. Place your free hand on your hip

Execution

1. Exhale as you raise your hip off the floor as high as possible by laterally flexing your spine and
pushing down with your feet.
2. Inhale as you lower your hip to the floor.
3. Repeat.
4. Repeat the exercise on your opposite side.

http://weighttraining.guide/exercises/crunch/