Abdominal Exercise

By : Hermizan Halihanafiah

Crunches

• Crunches are taught many different ways, but there is a consistant element.

• Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support.

• Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned.

• Slowly return to the starting position without releasing tension on your abdominals

Twisting Crunches • Start with lying on your

back with your knees at a ninety degree angle and your hands by your side or behind your head for support.

• Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee).

• Keep your head and spine straightly aligned.

• Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.

Bridge • Start with your body

raised off the ground clenching your abdominals.

• Now hold your body in this position for 30-60 seconds.

• This is usually a sports specific exercise used where your abdominals are clenched for a long period of time.

Side Bridge

• Start by lying on a mat with your legs straight out.

• Turn sideways holding your body up with one bent arm parallel to the floor.

• Keep your abs tight until 30-60 seconds.

• A great sports specific exercise. Try increasing your time after a while

Cable Crunches • Attach a rope to a high

pulley. • Grab the ends of the rope

in each hand and kneel down in front of the pulley.

• Your hands should be at the sides of your head.

• From this position, curl your body forward so that you are bringing your shoulders towards your knees.

• Reverse the movement to bring your body back up.

Pelvic Thrust

• Start by lying down on a mat and raising your legs to 90 degrees.

• Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical.

• This is a difficult exercise to perform properly but do your best from the image as shown.

V-Up

• Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible.

• Keep your lower back as straight as possible as well.

• Lower down to the starting position slowly while exhaling.

Jack Knives

• This exercise can be performed with your knees bent or kept straight.

• Lie on a bench with your lower body not on the bench.

• Complete a crunch and bring your knees and shoulders together.

• This exercise takes a lot of balance and is great for any athletes.

Air Bike

• Start with your back flat on the ground.

• Now raise your opposite arm and leg together (as shown).

• Repeat side to side until a complete set is finished

Lying Leg Raises / Throwdowns

• Start by lying on a mat with your legs straight out.

• Lift your legs straight up using only your abdominals and hip flexors.

• Lower your legs down without them touching the ground. Repeat.

Hope All of Your Get 1000 of Benefits form This Exercises