Push down to the floor
Attach a bar onto a high pulley, lean forward take the bar down pushing along your torso into the cable.
Set your head to the right or left side of the cable to minimize torque on the lower back and keep your body close to the resistance line, switch the head position on every 2 reps balance the tension on your abs.
Arch your back, lock the elbows and push down the bar to floor as much as you can by keeping your arms fully stretched down.
As you come down squeeze your abs hard, do not move your feet to get best contraction.
Hit the obliques while bringing the cable down to the opposing foot.
Reverse the position slowly and fight the weight up.
Switch hand on each rep.
Reverse Leg Raises
Set your hands on dipping bars set and get into the top position with locked out arms.
Make a half moon with your torso hunched over, throughout keep your arms locked out.
Draw your lower body up by bringing your hips upwards toward the ceiling to hunch forward much as possible.
Pause and squeeze the abs as hard as you can leaving the legs in front of you.
Lower down slowly then rep.
Two dumbbell Ball Twist
Lay on your back, knees bent and feet wide apart flat on floor.
Hold two dumbbells of equal weight above your mid section and press them together so that they don't move around.
Start with light weight the very first time.
Now hips horizontal and face directed upward, lower both dumbbells slowly in a controlled way to left.
Hold your breath and tighten up mid section when fully twisted to left, push hard against the ground with left foot to maintain balance.
Left arm bend at 90 degrees at the elbow as you lower the dumbbells while right arm perfectly straight, do not rest your light arm dumbbell at this point.
Upper body resting on ball with no change in position, bending lower arm make difficult to keep torso in the same position on the ball.
This torque makes this exercise effective, reverse the movement by pulling your abs with right and left arm, pull with bottom arm and also with the top arm.
Do not bounce or roll onto the ball try to feel a stretch.
Curl Squats
You need a barbell or a power rack is also better, power rack will help to catch the bar when you are done.
Use same weights for about 6-8 reps, you can add weight as you get mastered with this exercise.
Hold the barbell in the top position and stand up unracking the bar, do not brace elbows against your mid section.
We want to put reasonable tension on the abs- The point is weight should be unsupported by your torso.
As you start to lower down yourself inhale, about 1/4 - 1/2 of your way hold your breath to increase abdominal stability.
If you are unable to hold your breath exhale as you are blowing up a balloon.
If you feel uncomfortable rack the bar and rest.
Stay safe and continue.
45 Degree Twist
This workout will help strengthen your core and improve your balance, stability and posture.
Sit on the floor.
Hold a medicine ball with straight arms just front to your chest.
Lean back at approximately 45 degree angle legs raised off the floor, move towards right as mush as you can along with your torso.
Repetition time 10 (left n right each).
Barbell hang clean
Grab a bar with shoulder width grip, bend legs until thighs are parallel to the ground.
Head up and back at 45 degree angle.
Pull up the bar to the shoulder, push the hip forward and up as the bar turn past the knees while pulling the bar up and front simultaneously.
Bend knees, swing elbows forward as the bar reach your chest, flip the bar over and back until it rest upon your shoulder.
Focus on your balance and stability, a very basic abdominal workout but very effective.
Sit on a swiss ball very carefully.
Allow the ball to roll slightly so that your feet flat on the floor, legs bent at about 90 degree angle and your back lying on the ball.
Place your hands either side bracing your abdominal muscle, then using your ab muscles lift your upper body forward.
Keep your buttocks tensed, hips pushed up and abs braced up during the whole exercise.
Your feet should be still on the floor while exercising.
Do not go as far as to be leaning forward and make abdominal muscles working.
Return back to starting position adjusting your body horizontal to the upper legs again.
Grab a bar with a grip little wider than your shoulder facing forward.
Slowly lift your knee up close to your chest, flexing your abs as hard as you can.
Now slowly lower your legs back to original position.
Cable crunches
Attach a rope handle to the high pulley of a universal machine, hold the rope in both hands and kneel down about 3 feet away from the weight stack.
Attach a rope handle to the high pulley of a universal machine, hold the rope in both hands and kneel down about 3 feet away from the weight stack.
Now bring your wrist down towards your head and back straight with your torso at slightly forward angle, keep the weight moderate if you use more weight you will start using your body weight to pull the weight down instead of your lower muscles.
Slowly contract the abdominal muscles focusing more on rib cage.
Slowly straighten your back up to keep constant pressure on abdominal muscles.
Cable lift
Connect a standard handle on a tower and move the cable to the lowest pulley position.
Grasp the rope handle with both hands by positioning yourself into lower squat with bend knees and shoulder width apart.
Pull the handle up and arms fully extended across your body, keep your back straight and arms close to your body.
Pause and reverse to the squat position again and continue the exercise.
Slowly contract the abdominal muscles focusing more on rib cage.
Slowly straighten your back up to keep constant pressure on abdominal muscles.
Cable lift
Grasp the rope handle with both hands by positioning yourself into lower squat with bend knees and shoulder width apart.
Pull the handle up and arms fully extended across your body, keep your back straight and arms close to your body.
Pause and reverse to the squat position again and continue the exercise.
Hold a medicine ball with arms extended above your head, shoulder width apart and knees slightly bend.
Without bending elbow rotate your arm clockwise without bending your elbow draw an imaginary circle in front of your body.
Reverse the direction and repeat ie 10 times clockwise and 10 times anticlockwise.
Burpee
Stand with your feet, shoulder and hips width apart and arms down by your side.
Bend at your knees into a squat position, hands flat on the floor.
Draw your legs backward into a straightening up position and lower your chest to the floor.
Push your chest to the straightening up position.
Now get back to squat position again by thrusting both feet forward, jump up and raise both hand over your head.
Stand with your feet, shoulder and hips width apart and arms down by your side.
Bend at your knees into a squat position, hands flat on the floor.
Draw your legs backward into a straightening up position and lower your chest to the floor.
Push your chest to the straightening up position.
Now get back to squat position again by thrusting both feet forward, jump up and raise both hand over your head.
Roll onto your right hip ,hold the ball at 10 o'clock just above the top of your head with straight arms.
To perform the movement raise your arms and torso, touch the floor space between your leg with the ball.
Lower your body again but this time roll on to left hip hold the ball at about 2 0' clock above your head.
Thats one repetition, continue back and forth movement in the same manner.
Lye on your back, spread our legs and arms.
Lift up your right leg up simultaneously lift up your right arm so that they meet up in the middle.
Your hand should touch your ankle, keep your knee slightly bent and repeat the same way with left side.
V-Up Holds
Sit on your butt with raised legs in a V position, keep your hands by your side (parallel to floor).
Beginners can hold hamstrings until they strong enough to do the exercise.
Great workout for upper and lower abs.
Sit on your butt with raised legs in a V position, keep your hands by your side (parallel to floor).
Beginners can hold hamstrings until they strong enough to do the exercise.
Great workout for upper and lower abs.
Leg raises workout
Perfect workout for beginners, regular performance of this workout will strengthen the lower abdominal muscles.Can be performed on a bench as well as on the floor, once you master it add a weight by holding dumbbell between your feet.
Lie on the floor with your arms stretched out and palms facing down.
Your head, legs and back in contact with floor.
Engage your stomach muscles and grasp the sides, slowly lift your legs up at 90- degree.
Pause for a second then slowly low down the legs on floor.
Lie flat on your back on a mat, hold the stability ball in your hands and extend your arms straight behind your head.
Open your legs wide in a V shape, raise your arms and legs same time so that they meet above your torso.
Pass the stability ball from your hands to your feet and clamp it between your feet.
Lower your arms and legs to the original position again.he ball from feet to your hand.
Repeat the movement, but this time pass the ball from feet back to your hands.
Legs open crossover
Lie flat on your back with palm facing down, tuck chin in.
Open your legs in a V-shape , cross the legs over in the middle.
Pause for few second, return to starting position.
Lie flat on your back with palm facing down, tuck chin in.
Open your legs in a V-shape , cross the legs over in the middle.
Pause for few second, return to starting position.
Reverse Crunches
Lie on your back with palms on the ground.
Lift your pelvis off the floor but in a controlled manner, your thighs should be perpendicular to the floor and legs parallel to the floor.
Keep your legs together, feet pointing upward and tuck knee close to your face and chest.
Do not drop your legs quickly, exhale and drop your legs on the floor.
Scissor Kicks
Lie on your back, tuck your chin in and palms on floor.
Raise both legs in air and bend about 20- degree.
Kick back and forth as a scissor cutting paper.
Do not let your let your legs go too low as this will put stress on your lower back.
Leg Circles
Lie on the floor, hands flat on the floor and chin tucked in.
Raise your legs up in the air with knee slightly bent.
Now make small imaginary circles in the air.
Complete the another circle in opposite direction.
Repeat 10-15 times.
Scissor Kicks
Lie on your back, tuck your chin in and palms on floor.
Raise both legs in air and bend about 20- degree.
Kick back and forth as a scissor cutting paper.
Do not let your let your legs go too low as this will put stress on your lower back.
Leg Circles
Lie on the floor, hands flat on the floor and chin tucked in.
Raise your legs up in the air with knee slightly bent.
Now make small imaginary circles in the air.
Complete the another circle in opposite direction.
Repeat 10-15 times.
Floor Crunch
Develop firm muscular abs with this exercise, key to do this exercise is to pull with your abdominal muscles and not with your shoulders or back.
Lie flat on floor on your back.
Knees bent at 90 degree angle, keep legs close so that inward toes touch each other.
Place your hands soft on either side of ears, keep your elbows in.
Develop firm muscular abs with this exercise, key to do this exercise is to pull with your abdominal muscles and not with your shoulders or back.
Lie flat on floor on your back.
Knees bent at 90 degree angle, keep legs close so that inward toes touch each other.
Place your hands soft on either side of ears, keep your elbows in.
Decline Crunch
Position yourself on a decline bench and lock your feet in.
Place your hands either side of ears and keep elbows in, do not lock your fingers.
Raise your upper body slowly by contracting your abs muscles, crunch up until your elbows touch side of your thighs.
Hold and flex, move back to original place slowly.
Very effective exercise but not recommended for beginners.this is very advanced workout and need skills to perform, put lots of pressure on lower back so be careful.
master this exercise by performing it regularly.
Hook your knee, make sure your legs are anchored under the foot pad and sit on chair comfortably.
Allow trunk of your body sink towards floor as u floating in the air, pause and get back to the sitting position again.
ahaan,,, thats great to see this nice blog about Gym club fitness Gud job mate go a head
ReplyDelete