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The Plank
Areas Worked
Middle of Body
This is a fantastic exercise for developing a flatter Abdomen. It targets the Transverse Abdominals which are responsible for helping to hold your internals in place. Also aids in strengthening the small of the back
Get yourself into position on an exercise mat so that you are up on your elbows with your hands in front of you and up on the balls of your feet, then lifting your abdomen off the floor and straightening your body whilst breathing as normally as possible.
Perform Sets of 1 - 3 minutes
Posture
Back flat, Eyes to the floor and Abs tight.
Middle of Body
This is a fantastic exercise for developing a flatter Abdomen. It targets the Transverse Abdominals which are responsible for helping to hold your internals in place. Also aids in strengthening the small of the backGet yourself into position on an exercise mat so that you are up on your elbows with your hands in front of you and up on the balls of your feet, then lifting your abdomen off the floor and straightening your body whilst breathing as normally as possible.
Perform Sets of 1 - 3 minutes
Posture
Back flat, Eyes to the floor and Abs tight.
Sit-Ups
Areas Worked
Front of Middle Body and Front of Hips
Lay down on the floor with bent legs, place your feet under something or get someone to hold them, preventing your legs from lifting up during the exercise. Place your fingertips on the sides of your head or hands across your chest and lift your back up and forward in an arc in a smooth rhythmic fashion. Return to start position. Breath out on the lifting phase and in on the return phase. You may stop just before the bottom position to maintain tension on the target muscles.
Perform Sets of 15 - 20 Reps
If you can perform 20 in good form then try with a weight plate across your chest for extra resistance, but make sure you can maintain good form still.
Posture : Abs tight.
Front of Middle Body and Front of Hips
Lay down on the floor with bent legs, place your feet under something or get someone to hold them, preventing your legs from lifting up during the exercise. Place your fingertips on the sides of your head or hands across your chest and lift your back up and forward in an arc in a smooth rhythmic fashion. Return to start position. Breath out on the lifting phase and in on the return phase. You may stop just before the bottom position to maintain tension on the target muscles.Perform Sets of 15 - 20 Reps
If you can perform 20 in good form then try with a weight plate across your chest for extra resistance, but make sure you can maintain good form still.
Posture : Abs tight.
Abdominal Crunch
Areas Worked
Front Middle of Body
Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest.
Pull your belly button towards your spine, and flatten your lower back against the floor.
Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor.
Exhale as you come up and keep your neck straight, chin up. Aiming to get your elbows to come closer to the tops of your legs. Slowly lower back down, but don't relax all the way. Breath out on the pulling phase and in on the return phase.
Perform one set of 8 - 12 Reps.
If
you are used to doing this exercise try one set of 15 - 20 Reps. Add
weight by holding a dumbell or weight plate firmly on your chest for
extra resistance, if needed.
Posture : Abs tight
Dumbbell Side Bend
Areas Worked
Sides of Middle Body
Grab a dumbbell carefully off the floor holding it by your side using a palms-inward grip. Stand with a hip to shoulder-width stance. Keeping you legs straight. Bend sideways at the waist lowering the dumbbell down the side of your leg. From this start position start to bend up against the resistance of the weight until you are as far over to the other side as comfortably possible. Squeeze momentarily. Return to start position. Breath out on the lifting phase and in on the return phase. Repeat on other side.
Perform one set of 20 - 25 Reps
You do not need to perform more than one set, or less than 20 reps because you don't want to build larger muscles in this area-this is not desirable for any physical endeavour, this exercise is only useful for toning and rehabilitation purposes.
Important Note
If you have seen this exercise done in the gym using a dumbbell in each hand this has NO benefit to the target muscle, as the two weights merely act as a counterbalance to each other, cancelling out any positive effect leaving any resulting tension placed through the spine.
Posture
Back Flat, Eyes to the Horizon and Abs tight.
Sides of Middle Body
Grab a dumbbell carefully off the floor holding it by your side using a palms-inward grip. Stand with a hip to shoulder-width stance. Keeping you legs straight. Bend sideways at the waist lowering the dumbbell down the side of your leg. From this start position start to bend up against the resistance of the weight until you are as far over to the other side as comfortably possible. Squeeze momentarily. Return to start position. Breath out on the lifting phase and in on the return phase. Repeat on other side.Perform one set of 20 - 25 Reps
You do not need to perform more than one set, or less than 20 reps because you don't want to build larger muscles in this area-this is not desirable for any physical endeavour, this exercise is only useful for toning and rehabilitation purposes.
Important Note
If you have seen this exercise done in the gym using a dumbbell in each hand this has NO benefit to the target muscle, as the two weights merely act as a counterbalance to each other, cancelling out any positive effect leaving any resulting tension placed through the spine.
Posture
Back Flat, Eyes to the Horizon and Abs tight.
Reverse Crunches
Areas Worked
Front Middle of Body
Lie down on the floor on your back and bend your knees, placing your fingers on the side of your head or across your chest. Flatten your lower back against the floor.
Slowly contract your lower abdominals, bringing your buttocks up and toward you in an arc. Squeeze at the top then return to the start position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 8 - 12 Reps.
If you are used to doing this exercise then try Sets of 15 - 20 Reps. If this appears too easy Add weight by holding a dumbell firmly between the arches of your feet for extra resistance as needed but perform exercise with a smooth rhythmic action.
Posture
Abs tight
Lie down on the floor on your back and bend your knees, placing your fingers on the side of your head or across your chest. Flatten your lower back against the floor.Slowly contract your lower abdominals, bringing your buttocks up and toward you in an arc. Squeeze at the top then return to the start position. Breath out on the pulling phase and in on the return phase.
Perform Sets of 8 - 12 Reps.
If you are used to doing this exercise then try Sets of 15 - 20 Reps. If this appears too easy Add weight by holding a dumbell firmly between the arches of your feet for extra resistance as needed but perform exercise with a smooth rhythmic action.
Posture
Abs tight
Cable Crunches
Areas Worked
Front of Middle Body
Kneel in front of a high-position cable. Grab the short bar (you may use rope handles or ordinary handles for this) and pull it down holding it in position behind your neck. Keeping your hips static start to curl your back forward aiming your elbows toward the floor. Squeeze at the bottom position. Return slowly to the start. Breath out on the pulling phase and in on the return phase.
Perform Sets of 15 - 20 Reps
Posture
Abs tight.
Front of Middle Body
Kneel in front of a high-position cable. Grab the short bar (you may use rope handles or ordinary handles for this) and pull it down holding it in position behind your neck. Keeping your hips static start to curl your back forward aiming your elbows toward the floor. Squeeze at the bottom position. Return slowly to the start. Breath out on the pulling phase and in on the return phase.Perform Sets of 15 - 20 Reps
Posture
Abs tight.