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Abdominal Exercises: Complete with Images & Descriptions
Develop a flat sexy waistline with some of the most effective ab exercises below. Learn proper form with detailed illustrations and descriptions.
Get started by selecting an exercise below, or simply scroll down to view them all...
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Need
step-by-step directions on how to get the body
of your
dreams?
Then go ahead and choose your goal below:
I'm ready to build muscle & get ripped...show me how
I'm ready to burn fat & tone up...show me how
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Abdominal Exercise #1: CRUNCHES
Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise shoulders up until they clear the floor and return to start
position for one set.
- For the other two sets, raise left shoulder toward right
knee, return to floor.
- Lift right shoulder toward left knee, return to floor.
Ab Exercise #2: CRUNCHES w/ LEGS RAISED
Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Position legs up over chair.
- Raise shoulders up until they clear the floor and return to start
position for one set.
- For the other two sets, raise left shoulder toward right knee, return
to floor.
- Lift right shoulder toward left knee, return to floor.
Abdominal Exercise #3: DIAGONAL CRUNCHES
Description:
- Lie on back with knees bent, and hands clasped behind neck.
- Raise left shoulder up and raise right knee up, twist until they
touch.
- Lower and repeat with right shoulder and left knee.
AB Exercise #4: Hanging Single Bent Leg Raise
Description:
- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and slightly lift legs of floor by pushing
down with shoulders.
- Keep knees bent and lift thighs upward, bending at waist.
- Lower legs and repeat.
AB Exercise #5: Hanging Single Leg Raise
Description:
- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and lift legs of floor by bending knees.
- Keep knees straight and lift thighs upward, bending at waist.
- Lower legs and repeat.
AB Exercise #6: Single Trunk Raise
Description:
- Lie on back with knees bent, arms over head, palms upward.
- Bring one knee to center of chest.
- Lift buttocks off floor, keeping knee to chest.
- Lower and repeat with other leg.
AB Exercise #7: Front Shoulder Cross
Description:
- Lie on back on bench.
- Hold weights in hands, arms above head.
- Lift arms up and across body.
- Slightly lift upper body off bench.
- Lower body and return arms to start position.
- Repeat.
Abdominal Exercise #8: Barbell Side-Bend
Description:
- Stand with barbell resting on shoulders behind head.
- Hold bar with elbows bent.
- Place feet shoulder distance apart.
- Bend sideways to left, then to right.
- Repeat
Abdominal Exercise #9: Side-Bend Pushup
Description:
- Lie on floor on your side, forearm supporting upper body.
- Knees should be bent to 45 degrees.
- Place free hand on hip as shown.
- Keep knee and lower leg on floor and raise hip off floor.
- Lower and repeat.
- Repeat exercise on other side.
Abdominal Exercise #10: Lying Side Shoulder Raise
Description:
- Lie on side.
- Cross arms over chest.
- Lift shoulders up.
- Return to start position and repeat.
Abdominal Exercise #11: Dumbbell Side-Bend
Description:
- Stand, holding weight in left hand.
- Bend to right.
- Return to start position and repeat.
- Repeat sets with weight in right hand and bending to left.
Description:
- Lie on back with knees straight, and hands clasped behind neck.
- Your legs should not be held down.
- Raise shoulders up until they clear the floor.
- Continue by bending your body until reaching a full sitting position.
- Return to start position and repeat.
* If your back is not flat against the
floor when you lie down, you may place a small pillow under your knees.
Ab Exercise #13: Swiss Ball Elevated Leg Raise
Description:
- Lie on back with ankles on ball.
- Lift buttocks up as shown.
- Lift one leg off of ball and lower leg back to ball.
- Lift other leg off of ball and lower leg back to ball.
- Lower buttocks and repeat.
Ab Exercise #14: Barbell Trunk Bend
Description:
- Sit with good posture.
- Place barbell behind neck on shoulders.
- Rest arms on bar.
- Look over left shoulder and twist to left.
- Return to start position and repeat to right.
Abdominal Exercise #15: Machine Trunk Rotation
Description:
- Sit in trunk rotation machine.
- Place arms in arm supports.
- Slowly twist trunk to right.
- Return to start position and twist trunk to left.
- Return to start position and repeat.
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Need
step-by-step directions on how to get the body
of your
dreams?
Then go ahead and choose your goal below:
I'm ready to build muscle & get ripped...show me how
I'm ready to burn fat & tone up...show me how
