"Stomach Excersises"Welcome to building muscle 101 stomach excersises. Well, I'd like to present to you a set of stomach exersises that you can perform at home or at the gym that will help you build a stronger set of abs. The following set of stomach exersises are meant to guide you and give you some points about training the stomach area. Remember that if you want to get the most out of your training program. proper diet and other resistance training exercises is a major factor. Stomach exersises: Crunches:
stomach excersises #1 - Crunches or the modified sit up
Position 1. Lie on the floor with your arms across your chest or your hands clasped behind your head. 2. Keep your feet on the floor (Bent at the knees) or raise them. Execution 1. Tighten your abs and slowly curl your shoulders up off the floor. 2. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor. 3. Hold this position for a second before slowly returning to the starting position. 4. Repeat. This stomach exersise can be performed at home or in the gym.
stomach excersises #2 - Modified Crunch This exercise is similar to the crunch but your going to slightly spread your legs and reach between your legs instead of keeping your hands on your chest of behind your neck. Position 1. Lie on the floor with your arm straight on your stomach. 2. Keep your feet on the floor (same as the position in the crunch) Execution 1. Tighten your abs and slowly curl your shoulders up off the floor. 2. Lift your chest toward your knees keeping your hips on the floor at all times while pushing your hands between your legs. 3. Try and hold this position for a second before slowly returning to the starting position. This stomach exersise can be performed at home or in the gym.
stomach excersises #3 - Knee ups
Position 1. Sit on the edge of a flat bench and place your hands behind your buttocks. Lean back until your body is at a 45 degree angle. 2. Extend your legs until they are almost straight. Execution 1. Slowly pull your knees to your chest. Return to the start position. 2. Keep the movement fluent, slow, and controlled. The stomach exersise can be performed at the home or in the gym. You can also do these stomach exersises on your couch.
stomach excersises #4 - Hanging leg raise
Position 1. Grasp the handles of the leg raise apparatus to support your body. 2. Hang your body straight down. 3. Keep your knees slightly bent throughout the entire movement. Execution 1. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition. Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs. 2. Keep the movement fluent, slow, and controlled. This stomach exersise can be performed at the gym.
stomach excersises #5 - Incline knee raises
Position 1. Lie back on an incline bench, and hold on to the top bars (or suitable place). Keep your legs straight and back flat on the bench. Execution 1. Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position. Repeat. 2. Keep the movement fluent, slow, and controlled. This stomach exersise can be performed at the gym.
stomach excersises #6 - Incline sit ups
Position 1. Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body. Execution 1. Slowly curl your body upwards to your knees and slowly descend back down. 2. Keep the movement fluent, slow, and controlled. This stomach exersise can be performed at the gym. stomach excersises #7 - Roman chair sit ups
Position 1. Hook your feet under the pad and get a comfortable position in the chair. Make sure your legs are anchored under the foot pad. Execution 1. Slowly allow the trunk of your body to sink below parallel, than raise back up to the starting position. 2. Keep the movement fluent, slow, and controlled. This stomach exersise can be performed at the gym. Always remember to use proper form on each weight lifting exercise. |
