Abdominal exercises lesson

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Every few days, I will post a new abdominal exercise with detailed instructions, and pictures.

 

[dgp]

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Body Area Worked : Abdominals​

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Benefits: Increases muscle endurance and strength in the abdominals and obliques. Helps in core stabilization.

• Lie on your back with your hands behind your head.

• With your knees and hips bent at 90 degrees and with your feet off floor, twist your upper body to touch your right elbow to left knee while extending your right leg.

• Pause and then turn to touch left elbow to your right knee while extending left leg.

• Repeat exercise for 10-20 times per side, 3 sets.

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Body Area Worked : Abdominals​

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Benefit : Great exercise for core stabilization and activation of glutes.

• Lie supine on the floor with your knees bent, feet hip-width apart, arms at side and your abs contracted. Contract your glutes and raise your hips until in they are in-line with torso.

• Hold at the top for 20-60 seconds. Return to the starting position.

• To increase the difficulty, place your heels on top of the SB with your legs extended.

• Repeat for 3 sets

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[thomaslop08]

nice

 

[ThreeGigs]

[TD="class: baseline"]Bridges; Mat, Stability Ball[/TD]
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Body Area Worked : Abdominals​

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[TD="class: regtxt, colspan: 2"] Benefit : Great exercise for core stabilization and activation of glutes.

• Lie supine on the floor with your knees bent, feet hip-width apart, arms at side and your abs contracted. Contract your glutes and raise your hips until in they are in-line with torso.

• Hold at the top for 20-60 seconds. Return to the starting position.

• To increase the difficulty, place your heels on top of the SB with your legs extended.

• Repeat for 3 sets

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How is this an abdominal exercise? It's lower back and glutes, not abs. Yeah, you get some activation in abs, but it sure doesn't target them.

 

[parsifal09]

serious question

wouldnt heavy squats and deadlifts work ur abs more than any other exercise???

 

[ctr10]

They hit your abs, but its not a isolated movement such as leg raises or roman chairs, you can do your squats and deads and still do your isolated movements

 

[parsifal09]

but y do isolation exercises????

i learned how to squat properly last week,and my knees r fine now

every time i used a hack squat or smith, my kneecaps killed me

i think these isolation exercises are a waste of time, and only reason powerlifters dont lpook good is because their diet

i especially hate leg extensions. another exercises that rips my knees apart

 

[ctr10]

Pars the isolated movements will help burn fat around our Mid-sections,i'm getting up in years and I need to put that extra effort in, plus it will strengthen your core and protect from lower back injuries that occur with squats and deads

 

[parsifal09]

the problem is if i do something like lets say, lying leg lifts


this works my legs more than my abs

it hurts my main lifts

and if u do a squat with low bar position,ur back will be fine

i think the more basic the workout,the better.

and do these isolations really burn fat???

i sweat like a mule if i do a heavy squat or leg press after just a few reps

 

[ctr10]

Pars you know your body better than anyone, pick a training routine and stick with it, I have faith in you Bro, whatever you choose will be fine!

 

[Shillelagh]

but y do isolation exercises????

i learned how to squat properly last week,and my knees r fine now

every time i used a hack squat or smith, my kneecaps killed me

i think these isolation exercises are a waste of time, and only reason powerlifters dont lpook good is because their diet

i especially hate leg extensions. another exercises that rips my knees apart

If you want to increased your core strength with squats, try doing over head sqauts... that is, use a weight you can handle, press it overhead and while holding it overhead do squats 3x10-15. Trust me, you will feel it in your midsection.

 

[200+]

This is great and all, but IMO, weightless crunches is a kin to weightless squats. or perhaps pushups. I need mass, not something from the latest fitness mag.

And leg extensions are terrible for the knees

also, why doesnt my spell check work??

 

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[TD="class: baseline"]Hanging Knee Lifts
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Body Area Worked : Abdominals​

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Benefits: Works abdominal muscles and hip flexors. Requires strong core strength to prevent swinging of hips and legs,

• Grab onto overhead bars, keeping your arms and legs extended.

• Contract your abs and bring your knees into chest; pause and slowly return to starting position. Do not rock your body back and forth.

• Repeat until no more are possible while maintaining proper form. Perform at least 3 sets.

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[jimm]

your gonna post ab exercise eveyr few days bro?

this gonna be one short ass thread! lol

its like any exercise in bodybuilding.. there is no right way or wrong way ( not meaning form wise form is extremely important)

just cause some one say blah blah squats and deads are best doesnt mean thats all you should do and just like some people swear by crunches other dont like em there is no secret formula i think if your serious about bodybuilding you shoud be doing ALL exercise and constantly switching it up!

i dont personally think you should do heavily weighted ab exercises becasue you will build to much muscle in the mid section and i dont personally think that is very asthetically pleasing!..

 

[Cork]

serious question
wouldnt heavy squats and deadlifts work ur abs more than any other exercise???

Yes, but.... Most people have their core as the main weakness in dead lifting and squatting. Lower back issues, not staying upright, pelvic tilt... You must do extra core work in order to build big squats and deads.

but y do isolation exercises????
i learned how to squat properly last week,and my knees r fine now
every time i used a hack squat or smith, my kneecaps killed me
i think these isolation exercises are a waste of time, and only reason powerlifters dont lpook good is because their diet
i especially hate leg extensions. another exercises that rips my knees apart

What does any of this have to do with ab exercises? The OP hasn't listed any pure isolation exercises yet.

Pars the isolated movements will help burn fat around our Mid-sections,i'm getting up in years and I need to put that extra effort in, plus it will strengthen your core and protect from lower back injuries that occur with squats and deads

Are you kidding me?! Targeted fat burning?! No amount of core work will burn fat on your stomach.

the problem is if i do something like lets say, lying leg lifts
this works my legs more than my abs
it hurts my main lifts
and if u do a squat with low bar position,ur back will be fine
i think the more basic the workout,the better.
and do these isolations really burn fat???
i sweat like a mule if i do a heavy squat or leg press after just a few reps

You need to do more leg work if lying leg lifts are harder on your legs than your core. Especially if that little amount of leg work is making your true leg days suffer. A low bar position does not automatically mean you will have the proper arch in your back to prevent injury. There is the same amount of risk of injury if you have crappy form no matter where the bar is placed. No, isolation does not burn fat.