Basic Ab Workout

Basic Ab Workout

a) Bicycles

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest.  Target your sides and entire ab area by contracting as you lift your shoulder blades off the ground. Straighten your left leg at a 45-degree angle and rotate your upper body to the right, bringing the left elbow toward the right knee.  Switch sides by straightening your right leg, bending your left leg, and bringing the right elbow to the left knee.  Alternate sides in a pedaling motion.

Bicycles

b) Reverse Crunch

Lie down on the floor with your legs fully extended and arms to the side of your torso or hold onto a pole.  Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.  This is the starting position.

While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.  At the end of this movement your knees will be touching your chest.

Hold the contraction for a second and move your legs back to the starting position while exhaling.  Repeat for the recommended amount of repetitions.

reverse crunch

c) Seated Cable Crunch

Sit on a flat bench with your back facing a high pulley.  Grasp the cable rope attachment with both hands and place your hands securely over both shoulders.  This will be your starting position.

With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.  As you inhale, go back to the initial position slowly.  Repeat for the recommended amount of repetitions.

seated cable crunch