Abdominals Exercises, Upper Body, Best Workout, Muscle Groups, Strong, bodybuilding.com, workout, workoutup.blogspot.com, Workout Routine
#11. Abdominals Exercises - Bent Press
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
#12. Abdominals Exercises - Bent-Knee Hip Raise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- Repeat for the recommended amount of repetitions.
Variations: You can straighten your legs to make it harder or wear ankle weights.
#13. Abdominals Exercises - Bosu Ball Cable Crunch With Side Bends
- Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- Grab a Bosu Ball and position it in front and center of the cable machine.
- Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
- With both hands, reach back and grab the handle of each cable.
- With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
- Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
- Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
- Repeat the same series of movements to failure.
- Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
- Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.
Tip: Arch your back around the Bosu Ball before each rep to fully elongate your abdominals. This will provide a full range of motion and lengthen your muscle fibers, giving them a much fuller appearance.
#14. Abdominals Exercises - Bosu Ball Crunch
- Lay with the small of your back against the round side of a Bosu ball. Your knees should be bent with your feet flat on the ground. Fold your arms across your chest. This will be your starting position.
- Perform the movement by flexing the lumbar spine raising your torso. Do not flex the hips.
- At the top of the motion pause, and then return to the starting position.
#15. Abdominals Exercises - Bottoms Up
- Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
- To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
- After a brief pause, return to the starting position.
#16. Abdominals Exercises - Breakdancer
- Bend down so that your hands are on the ground and your feet hip-distance a part. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.
- Lift one hand off the ground and bring your opposite foot off the floor. Rotate your hips as you bring your leg through kicking it out to the opposite side.
- Rotate your hips back and kick your opposite foot through while switching hand placement on the ground.
- Repeat for the recommended number of repetitions.
#17. Abdominals Exercises - Butt-Ups
- Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
- Arch your back slightly out rather than keeping your back completely straight.
- Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.
- Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
- Repeat for the recommended amount of repetitions.
#18. Abdominals Exercises - Cable Crunch
- Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.
#19. Abdominals Exercises - Cable Judo Flip
- Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
- Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.
- Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
- Return to the starting position and repeat until failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Tip: Although this should be one continuous movement, think of it as two separate ab movements: the twist for obliques and the crunch for abs. This will help with the mind-muscle connection. Also, over exaggerate the end of the crunch by pausing for a moment and clinching your abs in an isometric hold before releasing.
#20. Abdominals Exercises - Cable Reverse Crunch
- Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
- Sit down with your feet toward the pulley and attach the cable to your ankles.
- Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
- With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
- Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
- Repeat the same movement to failure.
Source: Bodybuilding.com
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
#12. Abdominals Exercises - Bent-Knee Hip Raise
- Lay flat on the floor with your arms next to your sides.
- Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
- Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
- Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
- Repeat for the recommended amount of repetitions.
Variations: You can straighten your legs to make it harder or wear ankle weights.
#13. Abdominals Exercises - Bosu Ball Cable Crunch With Side Bends
- Connect a standard handle to each arm of a cable machine, and position them in the most downward position.
- Grab a Bosu Ball and position it in front and center of the cable machine.
- Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it.
- With both hands, reach back and grab the handle of each cable.
- With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level.
- Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms.
- Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominals elongated.
- Repeat the same series of movements to failure.
- Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball.
- Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques.
Tip: Arch your back around the Bosu Ball before each rep to fully elongate your abdominals. This will provide a full range of motion and lengthen your muscle fibers, giving them a much fuller appearance.
#14. Abdominals Exercises - Bosu Ball Crunch
- Lay with the small of your back against the round side of a Bosu ball. Your knees should be bent with your feet flat on the ground. Fold your arms across your chest. This will be your starting position.
- Perform the movement by flexing the lumbar spine raising your torso. Do not flex the hips.
- At the top of the motion pause, and then return to the starting position.
#15. Abdominals Exercises - Bottoms Up
- Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
- To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
- After a brief pause, return to the starting position.
#16. Abdominals Exercises - Breakdancer
- Bend down so that your hands are on the ground and your feet hip-distance a part. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.
- Lift one hand off the ground and bring your opposite foot off the floor. Rotate your hips as you bring your leg through kicking it out to the opposite side.
- Rotate your hips back and kick your opposite foot through while switching hand placement on the ground.
- Repeat for the recommended number of repetitions.
#17. Abdominals Exercises - Butt-Ups
- Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
- Arch your back slightly out rather than keeping your back completely straight.
- Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.
- Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
- Repeat for the recommended amount of repetitions.
#18. Abdominals Exercises - Cable Crunch
- Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.
#19. Abdominals Exercises - Cable Judo Flip
- Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
- Twist your body away from the pulley as you bring the rope over your shoulder like you’re performing a judo flip.
- Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
- Return to the starting position and repeat until failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Tip: Although this should be one continuous movement, think of it as two separate ab movements: the twist for obliques and the crunch for abs. This will help with the mind-muscle connection. Also, over exaggerate the end of the crunch by pausing for a moment and clinching your abs in an isometric hold before releasing.
#20. Abdominals Exercises - Cable Reverse Crunch
- Connect an ankle strap attachment to a low pulley cable and position a mat on the floor in front of it.
- Sit down with your feet toward the pulley and attach the cable to your ankles.
- Lie down, elevate your legs and bend your knees at a 90-degree angle. Your legs and the cable should be aligned. If not, adjust the pulley up or down until they are.
- With your hands behind your head, bring your knees inward to your torso and elevate your hips off the floor.
- Pause for a moment and in a slow and controlled manner drop your hips and bring your legs back to the starting 90-degree angle. You should still have tension on your abs in the resting position.
- Repeat the same movement to failure.
Source: Bodybuilding.com
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