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Bodybuilding and Abs

Best Abdominal Exercises and Tips

Bicycle Crunches/ Alternate Twisting Knee Raises

• Lie on your back with legs extended off the floor about 2 inches, and clasp your hands behind your head.
• Pull your right leg in toward your chest while twisting the left elbow towards your right knee.
• Go back to the starting position.
• Repeat with the other knee and elbow.
  
  This exercise works Lower Abdominals, Intercoastals, and Obliques

Hanging Leg Raises

• Hang from a chinning bar with an overhand grip, thumbs approximation 18 inches apart.
• Bend your knees and lift legs to your chest or as high as possible.
• Be sure not to swing.

This exercise works Lower Abdominals

Incline Board Leg Raises

• Lie on your back on a board (45 degree angle or whatever is comfortable). with your head higher than your feet.
• Keep your legs straight, and raise them as high as you can.
• Lower them slowly until your heels just touch the edge of the board (do not bounce your heels at the bottom of the exercise).
• Keep the small of your back against the bench so abdominals are in constant contraction.
• As you raise your legs, breath out; as you lower your legs inhale deeply.

This exercise works Lower Abdominals

Incline Sit Ups

• Place the board at 30 degrees incline.
• Bend your knees at a 45 degree angle.
• Hold a weight behind your head and sit up.
• Lower yourself slowly back down, but don't let your back touch the board.
• Raise yourself from this lower position, breathing out as you move upward.

This exercise works Upper Abdominals

Twisting Sit Ups

• On an incline bench clasp your hands behind your head.
  
• As you rise up twist your torso to bring your right elbow to your left knee.
  
• On the next repition bring your left elbow to your right knee.
  
• You should bfeel a contraction of the intercostals.
  

This exercise works Upper Abs and Intercostals

Knees-in-air Sit Ups

• Lie on your back on the floor, hands clasped behind the neck.
  
• Keep your knees bent, raise your feet in the air with your ankles crossed.
  
• Bring your head as close to your knees as possible keeping your kness steady.
  
• Try to really feel yours abs crunch as they contract.
  
  Note: When fatigued you can perform the execrcise with your arms out in front of your to make the movement easier.
  

This exercise works Upper Abs and Lower Abs

Twisting Knees-in-air Situps

• Lie on your back, hands clasped behind your head.
  
• Cross your ankles with your feet in the air and knees bent.
  
• As you rise twist your torso to touch your left knee with your right elbow.
  
• On the next movement, rise and twist your torso to touch your left elbow to right knee.
  

This exercise works Uppers Abs, Lower Abs, and Intercostals

Sit ups on Floor

• Lie on your back, knees bent and feet flat on the floor.
  
• Sit up and bring your head as close to your knees as possible.
  
• Lower yourself to the floor, but do not rest at the bottom of the exercise.
  

This excercise works Upper Abdominals

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