UPPER ABS/MIDDLE ABS   1  2  3    LOWER ABS   1  2     SIDE OBLIQUES   1  2     OTHERS  1  2

Tips: Perform all sets till failure - For deeper etches in your abs add weight to your sets (a dumbell or heavy object will add extra pressure on the abdominals) - Tense your abdominals throughout the movement - Do not rush the exercises - Make sure you feel your abs burning after each set - If you abs are sore the next day you'll know that you worked them well - Don't miss an ab workout - Do not eat approximately 2-2.5 hours before an ab workout - Keep your workouts intense. Do not stop for long periods between sets

  


Lower Ab-Stretch
With hands behind your head and your back flat on the floor. Lift your knees and buttocks off the floor towards your chest. To begin the exercise slowly lower you feet and legs towards the floor so that they fully extend out, but do not let your feet touch the floor. Bring you feet and legs backwards to the starting position and repeat. You will feel your lower abs tighten when you extend your legs.  Sets & Reps


Bent Knee Hip Raise
Seatd Knee Up
Pelvic Tilt
Reverse Crunch

This exercise is performed similar to the reverse crunch (see 5th exercise on this page) but with a longer range of motion; the start position is with your feet just off the floor (straightening your legs makes the exercise more difficult). With your feet off the floor raise them and lower them slowly. Make sure your knees are close to your chest and slightly raise your buttocks off the floor at the top of the movement. You should feel your lower abs tighten. Sets and Reps

Using a bench or similar stabilise your body with your hand holding on by your side. Lean back slightly and extend your legs down and out in front of you, bringing your knees into your chest. Raising your feet on this exercise will increase the level of difficulty.  Sets and Reps.


This is one of the simplest yet most important movement for the lower abdominals. You must be able to perform this exercise (think of flattening your lower back against the floor) and hold the contraction before you can safely attempt more advanced improvements. Simply lift your pelvis up and down, to increase difficulty place a weighty object on your stomach. Sets and Reps

Start off with your feet of the floor, thighs perpendicular, Your hands and arms should be extended out for balance. Use your lower abs to roll your pelvis backwards to raise your hips, lifting your buttocks slightly off the floor. Your knees should come backwards towards your chest and then forwards as shown in the picture opposite.  Sets & Reps
 
 


 

 


-->
 
 
 
 

NEXT >>