Lower and Upper Ab Exercises

Sit Ups on Floor (Upper Abdominals)

  • Lie on your back, knees bent and feet flat on the floor.
  • Sit up and bring your head as close to your knees as possible.
  • Lower yourself to the floor, but do not rest at the bottom of the exercise.

Incline Sit Ups (Upper Abdominals)

  • Place the board at 30 degrees incline.
  • Bend your knees at a 45 degree angle.
  • Hold a weight behind your head and sit up.
  • Lower yourself slowly back down, but don't let your back touch the board.
  • Raise yourself from this lower position, breathing out as you move upward.

Twisting Sit Ups (Upper Abs and Intercostals)

  • On an incline bench clasp your hands behind your head.
  • As you rise up twist your torso to bring your right elbow to your left knee.
  • On the next repition bring your left elbow to your right knee.
  • You should bfeel a contraction of the intercostals.

Twisting Knees-in-air Situps (Uppers Abs, Lower Abs, and Intercostals)

  • Lie on your back, hands clasped behind your head.
  • Cross your ankles with your feet in the air and knees bent.
  • As you rise twist your torso to touch your left knee with your right elbow.
  • On the next movement, rise and twist your torso to touch your left elbow to right knee.

Bicycle Crunches/ Alternate Twisting Knee Raises (Lower Abdominals, Intercoastals, and Obliques)

  • Lie on your back with legs extended off the floor about 2 inches, and clasp your hands behind your head.
  • Pull your right leg in toward your chest while twisting the left elbow towards your right knee.
  • Go back to the starting position.
  • Repeat with the other knee and elbow.

Knees-in-air Sit Ups (Upper Abs and Lower Abs)

  • Lie on your back on the floor, hands clasped behind the neck.
  • Keep your knees bent, raise your feet in the air with your ankles crossed.
  • Bring your head as close to your knees as possible keeping your kness steady.
  • Try to really feel yours abs crunch as they contract.

Note: When fatigued you can perform the execrcise with your arms out in front of your to make the movement easier.

Hanging Leg Raises (Lower Abdominals)

  • Hang from a chinning bar with an overhand grip, thumbs approximation 18 inches apart.
  • Bend your knees and lift legs to your chest or as high as possible.
  • Be sure not to swing.

Incline Board Leg Raises (Lower Abdominals)

  • Lie on your back on a board (45 degree angle or whatever is comfortable). with your head higher than your feet.
  • Keep your legs straight, and raise them as high as you can.
  • Lower them slowly until your heels just touch the edge of the board (do not bounce your heels at the bottom of the exercise).
  • Keep the small of your back against the bench so abdominals are in constant contraction.
  • As you raise your legs, breath out; as you lower your legs inhale deeply.

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