Abdominals Exercises – Tighten and Tone Your Abs

by Admin
Dec 2nd, 2009
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6 Minute Abdominals Exercises Superset Workout video below - by Craig Ballantyne from Turbulence Training

Abdominal Crunches

Lie flat on your back on the floor with your legs bent and your feet flat on the floor. Clasp your hands behind your neck, or place your hands at either side of your head, keeping your elbows back, in-line with your head. Crunch up, raising your head and shoulders, breathing out as your upper body raises. As you crunch up, push your lower back into the floor and squeeze your abs. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your abdominals. Keep this movement continuous until you have completed your set.

Crunch with Legs Bent and Folded

Lying flat on your back on the floor, legs raised, knees bent and lower legs folded. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up, raising your head and shoulders, breathing out as you crunch. As you crunch up push your lower back into the floor and squeeze your abs as tight as possible for a count of 1. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.

Hands to Knees Crunch

Lying flat on your back on the floor, legs bent and have the soles of your feet flat on the floor. Place your palms at the very tops of your thighs, near your pelvis. Crunch up, raising your head and shoulders, and moving / sliding your hands along your thighs up towards your knees. Exhale out as you crunch up pushing your lower back into the floor and squeezing your abs as tight as possible hold it for a count of 1. Lower your head and shoulders back down to the floor and slide your hands back down to starting position. Keep this movement continuous until you have completed your set.

Bench Crunches

Lie flat on your back on a bench, legs bent, feet flat on the end of the bench.
Clasp your hands behind your neck, or place your hands at either side of your head, keeping your elbows back, in-line with your head. Crunch up, raising your head and shoulders, breathing out as your upper body raises. As you crunch up, push your lower back into the floor and squeeze your abs. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your abdominals. Keep this movement continuous until you have completed your set.

Lying Leg Thrusts – Advanced

(If you’re new to this exercise bend your knees)
Lie flat on your back on the floor. Depending on how advanced your abdominal training is you can either have your legs extended for the advanced movement, or bent for beginners – legs raised, knees bent and lower legs folded. Have your head and shoulders raised off the floor, with your hands underneath your butt. This is to help prevent your back from arching when lowering your legs.

Raise your legs thrusting them up off the floor, your lower back should also raise up off the floor, and the soles of your feet should be facing the ceiling. Squeeze your abs for a count of 1 then lower your pelvis and legs down. Your legs and feet should nearly touch the floor… at this point perform another rep. Correct form is very important with this exercise. Less reps of good quality is far greater than swinging your legs up and down using sloppy technique. Keep this movement continuous until you have completed your set.

Reverse Bench Crunch

Lie flat on your back on an Bench with your head at one end of the bench and your legs at the other. Place your hands up behind your head holding onto the end of the bench. Raise and bend your legs, folding your lower legs over each other. Raise your pelvis up slightly off the bench concentrating on using your abs to squeeze your pelvis up. Hold at the top of the movement for a count of 1 and then lower your pelvis to the bench again. (Do not use your arms to pull yourself up.) Keep this movement controlled and continuous until you have completed your set.

Reverse Crunches
Lie flat on your back on the floor with legs raised and bent, with your lower legs folded. Place your arms down by your sides on the floor with your palms facing the floor. Now raise your pelvis off the floor while squeezing your lower abs, breathing out as you do this. Lower your pelvis down again and repeat the exercise. Keep this movement continuous until you have completed your set.

Decline Bench Crunch

Advanced exercise: Lie on your back on a decline bench. Have your head at the lowest end of the bench and your legs bent, with your shins tucked under the pads or bars, at the higher end.
Place your hands either side of your head keeping your elbows back. Crunch up towards your knees raising your head and shoulders off the bench. Squeeze your abs at the top of the movement. Lower yourself down slowly and carefully until you nearly touch the bench then repeat. Keep this movement continuous until you have completed your set. Note: you must have advanced abdominal strength for this exercise.

Decline Bench Reverse Crunch

Lying flat on your back on a Decline Bench with your head at the higher end of the bench and your legs at the lower end. Place your hands up behind your head holding onto the pad or bars. Do not use your arms to pull yourself up. Concentrate on using your abs to squeeze your pelvis up.

Beginners Option: Have your legs bent and slightly extended. (If you have lower back problems make sure you keep your lower back pushed into the bench at starting position). Curl your knees up towards your chest, lifting your lower back off the bench. Squeeze at the top of the movement then lower down slowly to starting position.

Advanced Only: Have your legs extended outwards (parallel with the floor) with your knees slightly bent. Bring your knees up towards your chest squeezing your abs at the top of the movement, lifting your lower back off the bench. Lower your body and legs slowly down to starting position. Keep this movement controlled and continuous until you have completed your set. Don’t lower your legs down too far — remember only down to parallel with the floor — so you don’t arch your back.

Arms Extended Crunch

Lie flat on your back, legs bent, the soles of your feet flat on the floor. Have your arms extended outwards behind your head. Have your legs slightly apart. Crunch up raising your head and shoulders, bringing your arms and hands up and over your head until they meet between your knees. Push your lower back into the floor, tucking your pelvis up slightly and squeezing your abs as tight as possible, hold for a count of 1. Lower your head, shoulders, arms and pelvis back down to the floor. Repeat the same again but bring your arms up and over to the outer sides of your thighs. Repeat this sequence for the required amount of reps. Make sure you don’t use your arms to swing yourself up.

Extended Leg Crunch to the sides

Lie flat on your back on the floor. Have your hands raised above your chest and your legs extended directly upwards, with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your right knee raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Crunch up again reaching for the left knee. Repeat this sequence for required amount of reps.

Side Leg Raises – Obliques

Beginners: Lie on your right side with your body in a straight line. Have your knees slightly bent and your right elbow bent so your right hand can support your head. Have your left arm bent with your left palm on the floor in front of your chest to support you. Now raise your left leg up. Squeeze your abs, then lower your leg down until it nearly touches your right leg (about 3 inches apart), repeat exercise for the required reps then change sides.

Intermediate: Lie on your right side with your body in a straight line. Have your knees slightly bent and your right arm stretched outwards with your palm facing the floor. Have your left arm bent with your left hand on the at your temple at the left side of your head. Now raise your left leg up, and raise your head and shoulders up. Squeeze your abs, then lower your leg and upper body down until it nearly touches your right leg (about 3 inches apart), then repeat exercise for required reps then change sides.

Advanced – (difficult) Lie on your right side with your body in a straight line with your knees slightly bent. Have your left arm bent and left hand supporting the back of your neck, keeping your left elbow facing upwards. Your right arm should be in front of you with your right hand resting on your opposite hip or on the floor. Raise both your legs and your upper body upwards squeezing your abs. Then lower both back down to starting position. Complete required amount of reps then switch sides. If you have any back problems what so ever do not perform this exercise. For advanced exercises only!

Lower Ab Crunches

Lying flat on your back on the floor, legs raised, knees bent and lower legs folded. Place your hands by your sides, palms facing the floor. Raise your backside and hips, breathing out at the same time pushing your upper lower back and mid back into the floor and squeezing the lower section of your abs as tight as possible. Lower your hips and backside back down to around 2 or so inches off the floor and repeat. You should feel a burning sensation in your lower abs region. Keep this movement controlled and continuous until you have completed your set.

Legs Raised Crunch

Lie flat on your back on the floor. Have your hands raised above your chest and your legs extended directly upwards with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your toes raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Repeat for required amount of reps.

Legs on Bench Crunch

Lie on your back on the floor, with your legs bent placing your feet and ankles on top of a bench or step. Cross your arms over your chest and raise your head, shoulders and upper back off the floor. Hold for a count of 1. Then lower your upper body back down until you nearly touch the floor – then repeat for the required amount of reps.

Fitball Pull-In or Exercise Ball Pull-In
Get into a push-up position (hands sightly wider than shoulder width apart) with your shins and ankles on top of the ball. Keep your back straight and your midsection firm. Pull your knees in towards your chest so that the ball rolls forward under your shins – towards your upper body. Hold for a count of 1, squeezing your abs. Then extend your legs back out behind you rolling the ball back to starting position. Repeat for the required amount of reps controlling the movement each time.

Fitball Ball Crunch or Exercise Ball Crunch

Lie on the ball so that it is supporting your mid and lower back. Have your knees bent and feet flat on the floor. Place your hands behind your head, (or your hands either side of your head) keeping your elbows back. Raise your head and shoulders forwards squeezing your abs. Hold for a count of 1 then lower yourself down to starting position and repeat.

Plank

Lie on your stomach with your forearms supporting you. Have your legs straight out behind you and your feet together. Lift your body from the floor so that you’re being supported by your forearms and toes. Have your elbows pretty much directly under your shoulders and your arms bent with your forearms and hands facing fowards and your palms flat on the floor. Make sure that your midsection is firm and that your back and legs form a straight line. Hold for up to 20 seconds. As you become accustomed to the “plank” increase this time working your way up to 1 minute.

Side Plank

Lie on your side with your legs straight. Feet together – your right foot should be resting on your left foot. Keeping your midsection firm. Have your right arm bent and supporting your upper body. (Your right arm should be at a 90 degree angle, directly under your shoulder, with your forearm and hand on the floor). Your left arm should be resting on your left hip / thigh. Raise your pelvis off the floor so that your back and legs form a straight line. Hold for a count of 5. Once you become accustomed to this exercise you can increase the count for longer. Now lower yourself back to starting position and repeat for the required amount of reps for your set.

Medicine Ball Crunches on the Fitball or Medicine Ball Crunches on the Exercise Ball

Lie on the ball so that it is supporting your mid and lower back. Have your knees bent and feet flat on the floor. Have your hands outstretched behind your head holding the medicine ball. Raise your head and shoulders forwards, while at the same time bringing the medicine ball up so that it’s directly over your head. Squeeze your abs. Hold for a count of 1 then lower yourself down to starting position and repeat.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, www.virtualfitnesstrainer.com.au and www.virtualfitnesstrainer.com disclaims any liability or loss in connection with the above program or advice given in this article.