List Of ABS Exercises

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    Ab Crunch on Foam Roller (Contralateral)

    Begin by lying on a foam roller. Alternatively, you may use a half roller with the flat side up and rounded side down. Once the body is stable, slowly flex the right hip and reach with the left arm to touch the right foot. For this movement, the ....

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    Ab Crunch With Bilateral Reach

    This variation of the abdominal crunch targets not only the rectus abdominis (the "six pack"), but also the obliques; the muscles that reside on either side of the rectus abdominis. Virtually all ab exercises are executed via a "crunching" motion....

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    Abdominal Bridges (Supine)

    The supine abdominal bridge is a great core exercise. It is relatively easy to perform and requires no fancy equipment. While the abs are the primary focus, the supine abdominal bridge also works the thigh and hip muscles (e.g. gluteus, hamstring....

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    Abdominal Curl-Up

    This curl up is commonly used to test abdominal endurance. Many fitness certifying organizations use the curl up as a protocol for exercise testing. This exercise is similar to the abdominal crunch. However, the range of motion is greater than th....

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    Advanced Plank With Resistance Bands (Core Stabilization)

    In this exercise, we are targeting the abdomen and lower back. Plank or “bridge” exercises also strengthen several muscles in the upper body. If you are new to exercise, consider starting with a modified version of the plank, then progress to mor....

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    Alternating Oblique Crunch with Workout Ball

    The alternating (twisting) oblique crunch with workout ball is a relatively simple exercise. It's similar to the traditional ball crunch. But a twisting motion is added to actively incorporate the oblique muscles. Instructions: Position the sta....

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    Ball Exchange

    The ball exchange is a fairly simple exercise that can be used to work the core muscles. It should be noted that this exercise requires extensive use of the hip flexors. These muscles reside on the uppermost part of the thigh, and are activated w....

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    Ball Scissor

    Begin by lying on the floor and positioning the arms in the desired position; for increased difficulty the arms can be positioned overhead with hands on the floor. Place the feet on each side of the Swiss ball and contract the abdominals to flatt....

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    Ball Weave Through Legs

    The ball weave is great for the core. This exercise looks flashy, but in reality, your abs are in a static position the whole time. There is very little movement in the midsection. The ball weave is easy perform, but it does require some coordina....

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    Bicycle Crunch

    The bicycle crunch is traditionally used to work the oblique muscles. While that may be true, this exercise is good for overall abdominal strengthening. The rectus abdominis (the "six pack" portion of the abs) is probably more active than are the....

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    Declined Bench Partial Sit-Up (Weighted)

    This exercise is designed to strengthen the ab muscles in two ways: The first is by performing a partial sit-up on a declined plane. The second is by incorporating a weighted implement into the exercise. In this case, we are using a dumbbell. But....

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    Declined Bench Ab Crunch

    There are many variations of the classic abdominal crunch. For this exercise, we are performing the crunch on a declined bench. The difficulty of this exercise can be increased or decreased by adjusting the grade of the decline. The following ar....

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    Declined Bench Reverse Ab Crunch

    Most would assume that knee and leg raise exercises target the lower abs. But when the legs or knees are elevated from a supine position, the hip flexors become the prime movers, not the abs. Thus, alternative exercises are recommended. It is al....

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    Double Crunch

    The double crunch exercise involves two movements: a traditional abdominal crunch and a reverse crunch or knee-in. The reverse crunch portion of this exercise is supposed to target the lower portion of the abdomen. However, it is important to not....

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    Declined Bench Sit-ups

    This exercise is one of the oldest exercises for stimulating the hip flexors and abdominals. However, individuals with low back pain should avoid performing this exercise; abdominal crunches might be a safer alternative. Adjust the incline of t....

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    Dumbbell Side Bends (Standing)

    The standing side bend is similar to the side crunch exercise. The only difference is that the upper body has to resist gravity in the side crunch exercise. Side bends require weighted resistance to resist gravity, but the movement is virtually t....

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    Dynamic Torso Rotations with Rope Ball

    This exercise works the oblique muscles, which are located on each side of the abdomen (rectus abdominis). They are activated during trunk rotational movements. Dynamic torso rotations or "twists" are a great way to work not only the obliques, bu....

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    Hip Roll With Stability Ball

    The hip roll works the oblique muscles, which reside on the sides of the rectus abdominis (the 6 pack). The job of the obliques is to assist with torso rotation and abdominal flexion. The following are instructions for how to perform the hip rol....

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    Jackknife Crunch on Aerobic Step

    Are you tired of doing the same exercises for abs? The jackknife crunch may be the answer to your problems. This exercise effectively works the core muscles. It should be noted that whenever the knees move toward the chest (the jackknife motion),....

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    Knee Tuck with Workout Ball

    The workout ball knee tuck is great for anyone looking for a challenging abdominal exercise. You might see this version of the tuck referred to as the "tuck and roll" or "knee-in." Some refer to it as the "pike." However, this is not accurate. Th....

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    Leg Raise (Supine Position)

    The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercis....

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    Leg Raise on Swiss Ball

    Begin by setting the catch pins outside a power cage to a level slightly above the level of the Swiss ball. Place a standard barbell on the catch pins and move the Swiss ball into place directly in front of the barbell. Next, sit on the ball fac....

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    Medicine Ball Side Throw

    Stand in front of a wall with a medicine ball, with the wall on the side. Throw the ball on the wall and catch it. Redo on the other side, this exercise is great for working up a sweat and for your obliques.

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    Oblique Twist

    The obliques are used to assist with rotation of the torso, as well as basic abdominal contractions. This exercise is great if you want to target the oblique muscles. Unlike traditional abdominal exercises, the oblique twist works other muscle gr....

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    Pikes (Stability Ball)

    The stability ball pike is a moderately advanced exercise. The pike requires a great deal of upper body and abdominal strength, as well as balance and muscular control. Start by walking your body forward on the ball with your hands. Roll the bal....

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    Plate Crunches on Workout Ball

    If you are ready to take your ab workouts to the next level, this exercise is for you! The plate crunch can be used as a progression to the traditional workout ball crunch. The range of motion is virtually the same. However, a bar plate is placed....

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    Prone Bridge (Modified)

    The modified prone (face down) bridge or "plank" is a great exercise if you are trying to develop the core muscles. This exercise is unique in that it is done from a static position. There are no repetitive movements. The modified prone bridge st....

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    Prone Bridge (Plank Exercise)

    The prone (face down) bridge or plank is a great exercise if you are trying to develop the core. This exercise is unique in that it is done from a static position. There are no repetitive movements. The prone bridge strengthens the lower back, as....

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    Resistance Band Crunch (Kneeling)

    Here is a unique way to train the abs. The resistance band crunch is ideal for abdominal strength and endurance. It is safe and easy to do. This version of the resistance band crunch is done from a kneeling position. An exercise mat is recommende....

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    Reverse Crunch

    The reverse crunch is a good exercise for your abdominals, and is a good alternative for the standard sit-ups and crunches. Starting Position: Start by lying flat on the floor. You may want to lie on a padded mat to provide additional comfort. P....

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    Reverse Crunch with Workout Ball

    The reverse crunch is commonly used to target the lower abs. Sadly, this is a myth. It is impossible to isolate specific areas of the rectus abdominis. Your midsection always contracts as one muscle group. With that said, the reverse crunch is st....

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    Rope Climbers

    If you are looking to add excitement to the traditional abdominal crunch, consider rope climbers. In this exercise, the abs go through a similar range of motion as the classic ab crunch. However, two things make this exercise unique. The first is....

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    Scissor Kicks

    The scissor kick is often used to target the lower abs. However, this exercise does a poor job of working the abs. The hip flexors do most of the work. This exercise can be used in a continuum of ab exercises, but it should not be used as a prima....

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    Side Bends with Resistance Tubing

    Side bends are commonly used to work the oblique muscles. The obliques are located on the lateral aspect of the "six pack" portion of the abs. They are involved in all abdominal contractions to some degree. Side bends are unique in that they do n....

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    Side Bridge (Dynamic)

    The dynamic side bridge is great because it can be performed without special equipment. This exercise is used to target the oblique muscles, which occupy the sides of the midsection. The oblique muscles are used to assist with rotation of the tor....

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    Side Bridge (Static)

    Start by lying on your side on the floor or mat with the legs extended. The elbow should be directly underneath the shoulder to support the body. As you contract your abdominals, use your torso to lift yourself off of the mat while your elbow and....

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    Side Crunch (Elbow to Knee)

    If you're looking for an easy oblique exercise, try the side crunch. The oblique muscles are used to assist with rotation of the torso, as well as basic abdominal contractions. It is important to note that even though the side crunch is an obliqu....

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    Side Crunch (Knees Down)

    There are many variations of the side crunch exercise. This exercise works the oblique muscles. The obliques are commonly referred to as the "love handles." They are used to assist with rotation of the torso. They are also instrumental during abd....

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    Side Crunch (Lying Sideways)

    There are many variations of the side crunch exercise. This exercise works the oblique muscles. The lateral flexors of the spine (quadratus lumborum) are also involved in this exercise. The obliques are commonly referred to as the "love handles."....

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    Sit-ups with Balance Disk

    This exercise is a modified version of the traditional sit-up. The balance disc provides assistance during the sit-up. It is also adds comfort to the lower back. Unlike traditional abdominal exercises that involve the hip flexor muscles (located ....

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    Slide Board Knee Tucks

    Slide board knee tucks are great for anyone looking for a challenging abdominal exercise. This movement requires a great deal of upper body strength. It is important to note that whenever the knees move toward the chest, the hip flexors (e.g. ili....

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    Slide Board Pikes

    The slide board pike is an advanced exercise that requires "above average" upper body strength. Balance, flexibility, and muscular control are also important components of this exercise. Instructions: Begin in the push-up position with your bod....

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    Slide Board Pikes on Aerobic Step

    This exercise is a modified version of the slide board pike. If you lack hamstring flexibility, the aerobic step makes it possible to perform a modified pike. As flexibility improves, you should aim to lower the step height until it is no longer ....

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    Stability Ball Crunch

    If you hate doing ab exercises on the floor, here is a great alternative. The stability ball crunch is a classic "ball" exercise. It is relatively easy to perform. First, position the ball on the middle/lower back area. The starting position is w....

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    Stability Ball Crunch (Supine Position)

    This exercise is good for abdominal strength and endurance. It is safe and easy to do. The crunch is one of the most incorrectly performed exercises. This exercise works best when done slowly. A workout mat is recommended. In the supine version ....

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    Stability Ball Crunch w/ Resistance Tubing

    The stability ball crunch is a great alternative to traditional floor crunches. This exercise is done in much of the same way as a regular stability ball crunch. The difference is that the crunch is done against resistance. The use of resistance ....

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    Stability Ball Roll

    The stability ball roll is similar to the ab wheel exercise. It is a great alternative to traditional ab exercises. It is unique in that it is done from a kneeling position. It also requires a great deal of strength in the back (latissimus dorsi)....

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    Stability Ball Roll (Modified)

    The modified stability ball roll is a good alternative to the traditional ball roll exercise. The modified version is done in almost the same way as the regular method. The difference is that the elbows are bent during the roll-out. As a result, ....

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    Stability Ball Sit-up

    Please read the steps below for a better understanding of how this exercise works.

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    Stability Ball Sit-Up w/ Exercise Tube

    This exercise is a great alternative to traditional floor crunches. The stability ball sit-up is done in much of the same way as a regular sit-up. The difference is that it is done against resistance. The rubber resistance tube is simply used to ....

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    Stability Ball Sit-up with Resistance

    The stability ball sit-up is a classic ab exercise. Adding resistance makes it challenging for even a seasoned professional. This exercise is very easy to perform. It is similar to the abdominal crunch, but with a greater range of motion. First,....

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    Static Side Bridge (Modified)

    Start by lying on your side with the knees bent. The elbow should be directly underneath the shoulder to support the body. As you contract your abdominals, use your torso to lift yourself off of the mat while your elbow and knees are touching the....

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    Static V-Hold

    This exercise is challenging! The static V-hold is a fairly simple exercise to perform. But if done correctly and at the right time, it can be very demanding. This exercise is most effective when performed as the last in a series of ab exercises;....

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    Swiss Ball Dynamic Torso Rotations

    Begin by sitting on Swiss ball and then walking out to a supine bridge position. The gluteal muscles should maintain consistent tension throughout the movement so that the body remains parallel from the knees to the shoulders. From the supine bri....

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    The Seal

    The seal exercise is most commonly used in pilates. It is a fun, yet effective exercise for the abs. The seal works because the abs are used to initiate the momentum of the "body roll." Begin this exercise by sitting upright with the arms betwee....

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    Toe Touchers (Advanced)

    The toe toucher is similar to the V-up exercise. The difference is that the upper torso doesn't come off the ground quite as high, making this exercise a bit easier to perform. There are three parts to this exercise: a leg raise, a pullover, and ....

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    Torso Rotation w/ Medicine Ball

    Exercises that involve torso rotation are great for the obliques. This exercise usually requires a bit of a learning curve, especially for those who are new to working out. Before starting this exercise, try it without resistance. Introduce the m....

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    Torso Rotation With Med Ball Sling

    Torso Rotation With Med Ball Sling. Description coming soon. Till then please watch the video

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    Towel Crunch

    The towel crunch is similar to the traditional abdominal crunch. The purpose of the towel is to stabilize the head and provide comfort. It also takes away the tendency to want to pull the chin forward into the chest, which compromises the cervica....

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    V-Sit Med Ball Rotations

    Begin by selecting a medicine ball (beginners 6 lbs.; advanced 10lbs). Assume a seated position on the floor with the knees bent and feet placed flat on the floor (as if doing a sit-up exercise). The feet may or may not be anchored during this mo....

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    V-Ups

    The V-up is one of the more challenging ab exercises. While it may appear simple, there are several factors that make this exercise difficult to execute properly. Some of these factors include timing of the movement, counterbalancing, hip positio....

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    Vertical Leg Crunch

    The vertical leg crunch is similar to the traditional abdominal crunch. The difference is in the positioning of the arms and legs, as well as the range of motion (the upper back comes higher off the ground). Listed below are instructions for perf....

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    Alternating Dumbbell Curls

    The biceps brachii consists of two muscular heads: the short and the long head. Functionally, the biceps can do two things: flex the elbow and supinate the forearm. Supination is simply the act of turning the palms face up. The alternating dumbbe....

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    Seated Curls with Weighted Bar

    The seated curl is a fast and convenient way to work the arms. This exercise is unique in that the arms do not fully extend at the bottom of the movement. The shortened range of motion has many applications. This version of the seated curl might ....

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