The Complete Abdominal Exercise Index 96dpi...The Complete Abdominal Exercise Index _____ Copyright © 2008 John Alvino. All Rights Reserved

The Complete Abdominal Exercise Index

_____________________________________________________________________Copyright © 2008 John Alvino. All Rights Reserved

http://www.HowToGetRippedAbs.com/

1

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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Stability Ball Crunch ................................................................................27 Weighted Stability Ball Crunch .................................................................28

One Arm DB Stability Ball Crunch .............................................................28 Cable Stability Ball Crunch .......................................................................29 Kneeling Rope Crunch .............................................................................29

Seated Cable Crunch With Rotation..........................................................30 Kneeling Rope Crunch With Rotation ........................................................30 Band Crunch On Glute Ham Raise ............................................................31

Stability Ball Crunch With Med Ball Throw.................................................31 Suspended Plank.....................................................................................32

One Leg Plank ........................................................................................32 Bent Knee Sit Up.....................................................................................33 Sit Up Throw With Med Ball .....................................................................33

Power Ball Sit Up ....................................................................................34 Med Ball Soccer Throw ............................................................................35 Wrist To Knee Sit Up ...............................................................................35

Ab Wheel Roll Outs .................................................................................36 Bar Roll Outs ..........................................................................................36 Advanced Ab Wheel Roll Outs ..................................................................37

Advanced Bar Roll Outs ...........................................................................37 Sledge Hammer Choppers .......................................................................38

Chapter 3: Oblique 1 (Rotational Exercises) ..................................39 Seated Russian Twists With Leg Cycle ........................................................ 40 Lying Windshield Wipers ........................................................................... 40 Seated Russian Twists .............................................................................. 41 Horizontal Woodchoppers ......................................................................... 41 High To Low Woodchoppers ...................................................................... 42 Reverse Woodchoppers ............................................................................ 42 Russian Twists On Ball.............................................................................. 43 Lower Body Twists On Ball ........................................................................ 43 Seated Russian Twist With Power Ball ........................................................ 44 Standing Med Ball Side Throw ................................................................... 45 Windshield Wipers On Stability Ball ............................................................ 45 Standing Barbell Rotations ........................................................................ 46 Hanging Windshield Wipers ....................................................................... 46 Sledgehammer Rotational Choppers ........................................................... 47

Chapter 4: Oblique 2 (Side Flexion Exercises) ...............................48 Side Crunch On Floor................................................................................ 49 Beginner Side Plank.................................................................................. 49 Side Plank ............................................................................................... 50 Straight Body Side Crunch On Floor............................................................ 50 Supine Side To Side On Ball ...................................................................... 51 Side Crunch On Ball.................................................................................. 51




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Side Crunch On 45 Degree Back Extension.................................................. 52 Side Crunch With Rotation On 45 Degree Back Extension.............................. 52 Side Crunch On Glute Ham Raise ............................................................... 53 Side Crunch With Rotation On Glute Ham Raise ........................................... 53 Cable Side Flexion.................................................................................... 54 DB Side Flexion........................................................................................ 54

Chapter 5: Integrated Abs (Combo Exercises)...............................55 Modified V-Sit Up ..................................................................................... 56 V-Sit Up .................................................................................................. 56 Turkish Get Up ........................................................................................ 57 Birddog................................................................................................... 58 Alternating Superman............................................................................... 58 Advanced Alternating Superman ................................................................ 59

Chapter 6: Transverse Abs (Small Waist Exercises).......................60 Lying Vacuum.......................................................................................... 61 Seated Vacuum........................................................................................ 61 Knelling Vacuum ...................................................................................... 62




4

Lower Abs Hip Flexion/Posterior Pelvic Tilt

Exercises




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Ab Drill 1- 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.

Roll your pelvis backward, thus creating slight pressure on your fingers. Hold this pressure against your hands while breathing normally for the prescribed number of seconds and reps. The pressure should be moderate and not too forceful. This is only

used for beginners or trainees who have undergone abdominal surgery (i.e. c-section), and is intended to teach people how to control their ab muscles.

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 3- 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 one leg to the floor without arching your back and releasing any

pressure off your hands. Raise leg to starting position and repeat with the other leg.

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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Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90 degree angles. Bring knees toward chest by flexing abdominal muscles, raising butt

from floor while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. Repeat for the prescribed number of reps.

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.




8

Knees 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. Bend knees so they make a 90

degree angle. Bring legs up until your hips make a 90 degree angle. While maintaining the 90 degree hip and knee angles, lift your hips up as high as possible (lifting your butt off the ground) and hold for the prescribed amount of time. Bring hips down and

repeat.

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 it’s 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.




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Lying Leg Raise- Lie on your back on the floor. With your palms down, place hands underneath your butt. Tilt your pelvis back until your lower back is almost touching the

floor. Bring your chin up to your chest and bring your shoulder blades up so they are just off the floor. Start with your feet approximately 4 inches off the floor. Initiating movement with the abs, raise legs until the hips are at a 75 degree angle. Lower the

leg to the starting position in a controlled manner. Repeat for the prescribed number of reps.

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.




10

Reverse Crunch On Decline- Lie on a decline bench. Flex both knees and hips to 90 degree angles. Raise knees toward chest by flexing abdominal muscles, raising butt

from board while maintaining a constant knee angle. Return until hips and knees are again extended to 90 degree angles. To increase difficulty, increase the angle of the decline bench.

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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Leg Raise/Hip Raise Combo On Decline Bench- Lie on your back on a decline bench. Reach overhead and grab onto the underside of the bench to secure yourself.

Extend your legs straight out so they are parallel to the floor. Next, flex hips until your legs are vertical. Keeping the legs vertical, raise your hips off the bench as high as possible. Return to original starting position in the same manner. Repeat for the

prescribed number of reps.

Eccentric Accentuated Reverse Crunch On Decline- Lie on a decline bench. Flex both knees and hips to 90 degree angles. Bring knees towards chest by flexing hips while maintaining a constant knee angle. Continue to raise knees toward chest by

flexing abdominal muscles, raising butt from board. Once in this position, extend knees until they are straight and lower with a straight leg. Lower legs until they are horizontal and repeat.




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Reverse Crunch On Ball- While holding onto a solid support, lie over a stability ball with both your shoulder blades and tailbone making contact with the ball. Flex the hips

until they make a 90 degree angle. This is the starting position. Now bring your knees towards your chest until your abs are fully contracted. Return to starting position and repeat.

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.




13

Low Ball Pull In With Rotation- Start in a push-up position with your feet on a Stability Ball. Do not let your hips drop during the exercise. As you pull the ball in,

rotate your trunk so that your left knee travels directly towards your right elbow. Contract your abs. Extend the legs until they are straight and in the starting position. Repeat, this time rotating towards the other side of your body.

Step 1

Step 2

Step 3 Step 4




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Stability Ball Pikes- Start in a push-up position with your feet on a Stability Ball. Do not let your hips drop during the exercise. Initiate movement with your abs, rolling the

ball in towards your hands while keeping the legs straight. Return to starting position and repeat.

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.




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Lying Cable Pull Ins- Start by attaching a weight lifting belt to a low pulley. Slip your feet through the belt so that the belt is around your ankles. Lie on your back on the

floor far enough away from the weight stack so that when your legs are straight, the weight stack is not bottoming out. Put your hands (with palms down) under your butt for support. Now bring your knees towards your chest and contract your abs hard.

Extend legs back and repeat for prescribed number of reps.

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 won’t 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- 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

until your knees are almost touching chest. Return in a controlled fashion until waist, hips, and knees are extended. Repeat for the prescribed number of reps.

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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Hanging “Isolated” Knee Raise- 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 until the hips are at a 90 degree angle. This is the starting position. From this position, initiate the movement with the abs, raising knees up until your knees are almost touching chest. Return until hips are 90 degrees. Repeat for the prescribed

number of reps.

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.




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Hanging Leg Raise- Grasp a chin up bar with an overhand grip. Alternately you could use arm sleeves (not shown here). Initiating movement with abs, raise legs up until

shins are almost touching bar. Return until waist, hips, and knees are extended. Repeat for the prescribed number of reps. This is a very advanced abdominal exercise.

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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Hanging Horizontal Leg Scissors- Grasp a chin up bar with an overhand grip. Alternately you could use arm sleeves (not shown here). Initiating movement with abs,

raise legs up until shins are almost touching bar. While maintaining the hip angle, abduct the legs as wide as you can and then close them. Next, lower the legs until they are just above horizontal and repeat the scissor motion. Next lower the legs until they

are just below horizontal and open and close the legs one more time. Return legs to the starting position and repeat for the prescribed number of reps. In the pictures below, only one of the scissor angles is shown.




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Jump Pikes Med Ball Throw- Stand with a med ball in between your feet. While gripping the med ball tightly between your feet, jump up as high as you can. When you

are in the air, lift your legs up forcefully, thus throwing the ball to a partner. Repeat. If no partner is available, throw the ball, pick it up, and repeat.




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Hanging “Isometric” Leg Raise- Grasp a chin up bar with an overhand grip. Alternately you could use arm sleeves (not shown here). Initiating movement with abs,

raise legs up until shins are almost touching bar. This is position one. Lower legs until hips are 90 degrees. This is position two. Rotate legs to the left. This is position three. And lastly rotate leg to the right. This is position four. Hold each position for the

prescribed amount of time (usually between 2-8 seconds each position).

Position 1

Position 2

Position 3

Position 4




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Partner 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 partner’s 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 as hard as he or she can. Flex your abs as

you prevent your legs from touching the floor. Immediately and quickly return the legs back up to your partner and repeat.

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 partner’s 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.




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Hanging Vertical Leg Scissors- Grasp a chin up bar with an overhand grip. Alternately you could use arm sleeves (not shown here). Initiating movement with abs,

raise legs up until shins are almost touching bar. While keeping one shin glued to the bar, lower the other leg until your thigh is horizontal. Then alternate legs in this fashion and repeat for the prescribed number of reps.

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.




24

Upper Abs Trunk Flexion Exercises




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Crunch On Floor- Lie on your back on the floor with your knees bent at 90 degree angles. Place feet flat on floor and fingertips on temples. This is the starting position.

Now, bring chest towards hips by contracting your abs. Continue to come up until your abs are fully contracted. Return and repeat for the prescribed number of reps.

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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Beginner Plank- Get on the floor in a push up position. Support your body on your forearms and your knees. 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.

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.




27

Advanced Plank- Get on the floor in a push up position. Support your body on your hands 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.

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. It’s important to

keep the hips up high during the contracted phase.




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Weighted Swiss Ball Crunch- While holding a plate in your hands, sit on Swiss ball and walk yourself down into a table top position. Set feet in a slightly wider than

shoulder width position. Place plate behind your head and lie back to allow a pre-stretch of the abs. Flex the spine until the abs are fully contracted. It’s important to keep the hips up high during the contracted phase.

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. It’s important to keep the hips up high during

the contracted phase.




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Cable Swiss Ball Crunch- Set up a strap handle attachment to a low pulley. While facing away from the low pulley, sit on Swiss ball that is placed a few feet away from

the low pulley. Walk yourself down into a table top position. Set feet in a slightly wider than shoulder width position. While holding onto the straps, secure them by placing hands on upper portion of your chest. Lie back to allow a pre-stretch of the abs and

then flex the spine until the abs are fully contracted. It’s important to keep the hips up high during the contracted phase.

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.




30

Seated Cable Crunch With Rotation- Place strap handles on a high pulley. Set up a flat bench near the pulley. The bench should be at a 45 degree angle to the cable.

Grab the strap handles and place them over your outside shoulder. Straddle and sit on the bench. Flex and rotate your trunk to the opposite side of your body that the cable is on. Repeat all reps to this side. Then turn bench so it is at a 45 degree angle in the

other direction. Repeat the same procedure on the other side.

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.




31

Band Crunch On Glute Ham Raise- Wrap band around the foot support on a glute ham raise bench. While facing away from the bench, reach overhead and grab the

band. Pull band over your head, and keep it in place by pressing hands against upper chest. Now place the band on your chest. Position your body so that the arch in your lower back is directly on the moon shaped bench. Arch back over bench. While keeping

your hips in a fixed position, flex your abs until your body is in a “crunch” position. Contract your abs. Repeat for the desired number of reps. Make sure your hips are pushed forward and upward (do not let them drop) during the contracted phase.

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. It’s important to keep the hips up high during the contracted phase.




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Suspended Plank- To get set up, stand in between a flat bench and a stability ball. Bring your toes up on the bench and support your body by placing your forearms on the

ball. 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.

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.




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Bent Knee Sit Up- Lie on the floor with your knees bent approximately 90 degrees. Raise the torso by flexing your spine and hips. Return until the back of the shoulders

contact the floor.

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 don’t release the ball.




34

Power Ball Sit Up- Sit on the floor with your knees slightly bent. Choke up power ball rope so there are about 15 inches between your hands and the ball. Lower yourself to

the floor quickly while swinging the power ball overhead to the floor. Return explosively (by doing a sit up), swinging the power ball until it smashes the floor in between your legs.

Starting Position

Lowering Phase

Bottom Range- Now you must sit up quickly and explosively

Finish Position- Without any hesitation, repeat the entire movement. You must move continuously.




35

Med Ball Soccer Throw- This exercise is best performed with a partner who can catch the ball and return it to you. Alternately you can throw the ball against a rebounder, an

outside wall, or just throw the ball outside and retrieve it yourself. Start in a standing position with your feet together while holding a med ball on your chest. Begin to step forward with one leg while simultaneously bringing the ball overhead. Throw the ball

using as much force as possible. The ball will be released approximately the same time that your foot hits the ground. Alternate stepping legs.

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.




36

Ab Wheel Rollouts- Start in a kneeling position. Grab ab wheel and place it on the floor below your chest. With straight arms, roll the wheel 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.

Bar Roll Outs- This is the same exercise as the ab wheel rollouts. I recommend this exercise to anyone who doesn’t 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 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.




37

Advanced Ab Wheel Rollouts- Start in a standing position. Grab ab wheel and place it on the floor between your feet. With straight arms, roll the wheel 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.

Advanced Bar Roll Outs- This is the same exercise as the advanced ab wheel rollouts.

I recommend this exercise to anyone who doesn’t 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.




38

Sledgehammer Choppers- Stand in front of a tire with a sledge hammer. Bring the sledgehammer overhead and smash the hammer down into the tire with maximal force.




39

Oblique 1 Rotational Exercises




40

Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across your chest, grabbing the opposite shoulders. Lean back until your upper body makes a 45

degree angle to the floor. Rotate trunk to the right while simultaneously bringing your right knee towards your chest. At this point your left elbow will be touching your right knee. In a smooth motion rotate to the left and repeat this on the other side. Continue

to alternate until you finish the prescribed number of reps. One full rotation equals one rep.

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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Seated Russian Twists- Sit on floor with a plate weight. Lean back until your upper body makes a 45 degree angle to the floor. Rotate trunk from left to right. One full

rotation equals one rep.

Horizontal Woodchoppers- Set up a pulley at approximately chest height. Stand 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 away from the weight stack so the weights do not touch during the set. Keeping the arms relatively straight, allow the weight to rotate your trunk to the left. This is the starting position. Now rotate your

trunk to the right using your obliques. 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.




42

High To Low Woodchoppers- Stand next to a high 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 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 rotate your trunk to the

right, pulling the cable 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.

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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Russian Twists On Ball- Start by sitting on a stability ball. Walk your self down the ball so that your shoulders rest on the middle of the ball. Keep your pelvis up as high as

possible. Grasp your hands together while holding on to a dumbbell. With straight elbows, hold the dumbbell directly above your chest. Rotate your trunk to the left until your arms are parallel to the floor. Return to the other side.

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.




44

Seated Russian Twists With Power Ball- Sit on floor with a power ball. Choke up on the rope so there are about 15 inches between your hands and the ball. Lean back

until your upper body makes a 45 degree angle with the floor. Explosively rotate trunk from left to right, smashing the ball on the floor on each side of your body. One full rotation equals one rep.




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Standing Med Ball Side Throw- This exercise is best performed with a partner who could catch the ball and return it to you. Alternately you can throw the ball against a

rebounder, an outside wall or just throw the ball outside and retrieve it yourself. Start in a standing position with your feet together while holding a med ball at arms length in front of your chest. Using a rotational movement pattern, rotate your trunk away from

the direction you will be throwing in. Then rotate your trunk in the opposite direction, releasing the ball with maximal force. After completing all of the prescribed repetitions on one side, switch and repeat for the other side.

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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Standing Barbell Rotations- Place the appropriate weight on one end of an Olympic bar. Place the other end of the bar in a corner against a wall, or against a piece of

equipment to secure it. Stand with a slightly wider than shoulder width stance, grab onto the plate and rotate from side to side. One rep is a full rotation (from left to right).

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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Sledgehammer Rotational Choppers- Stand in front of an upright tire with a sledge hammer. With a horizontal swing, smash the hammer into the tire with maximal force.

Complete all the required reps on one side, and then repeat the exercise on the other side.




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Oblique 2 Side Flexion Exercises




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Side Crunch On Floor- Lie on your back on the floor. Keep knees together and bend them to a 90 degree angle. Rotate knees to floor and perform crunches. Repeat on

both sides for the prescribed number of reps.

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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Side Plank- Get on the floor on your side. Support your body on your forearm and your hip. Raise your hips up so your body is just supported on your forearm and your

foot. Hold for the prescribed number of seconds.

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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Supine Side To Side On Ball- Start by sitting on a stability ball. Walk yourself down the ball until your shoulders are resting in the middle of the ball. Lift your hips up as

high as possible. With your palms up, extend arms straight out to your sides. Now move laterally from side to side without dropping your arms or hips. Your range of motion is a function of your strength. Move as far to each side as you can, take a brief

pause and move to the other side.

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 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 your truck 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.

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 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 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.

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.




54

Cable Side Flexion- Stand next to a low pulley. Turn sideways so that your left shoulder is facing the weight stack. Reach down and grab the pulley handle with your

left hand. Side flex your trunk fully to the left side. Then side flex fully to the right side and contract your obliques. Return and repeat. After completing all of the prescribed reps, repeat the process on the other side. I don’t 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.

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 don’t 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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Turkish Get Up- Lie on your back on the floor. Hold a dumbbell in your right hand, over you chest, at arm’s length. Sit up while keeping your arm completely vertical.

Continue to get up until you are in a standing position. The keys to doing this exercise properly keeping the elbow locked and the arm vertical.

Starting position

Keep your arm vertical as you sit up

Get into a split squat position

Stand up and reverse the movement




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Birddog- Get on your hands and knees. You hands will be directly below your shoulders and your knees will be directly below your hips. 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 don’t hike them up too high. Hold for the prescribed number of seconds. Alternate

sides.

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 don’t hike them up too high. Hold for the prescribed number of seconds. Alternate sides.




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Advanced Alternating Superman - Get on the floor in a push up position. Support your body on your hands 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 hips sag, and don’t 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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Lying Vacuum- Lie on your back on the floor. Bend knees to 90 degrees and put feet flat on the floor. Suck in the lower portion of your abs intensely and try to breathe

normally. Hold for the prescribed amount of time.

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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Kneeling Vacuum- Get on the floor in a four point stance. Be sure that your knees are directly below your hips and your hands are directly below your shoulders. 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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The Complete Abdominal Exercise Index 96dpi...The Complete Abdominal Exercise Index _____ Copyright © 2008 John Alvino. All Rights Reserved