Fab Abs: 10 Best Exercises!

by Kim Droze

page 1 page 2 page 3

Movement:

• Contracting your abdominals , raise your head and legs off the floor toward one another.
• Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

  Key Points:

• Exhale while raising up.
• Inhale while returning to the starting position.
• Keep your eyes on the ceiling to avoid pulling with your neck.
• Your hands should not be used to lift the head or assist in the movement.

  5. Cable Kneeling Rope Crunch

  Starting Position:

• On a mat, kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment keeping your elbows in toward your ears.

  Movement:

• Contracting the oblique muscles, curl your body downward on an angle rotating your right elbow to the left knee, stopping when you have reached a full contraction of your obliques.
• Slowly return to the starting position, stopping just short of the weight stack touching.
• You can either alternate side to side or do 8-12 repetitions on one side and then repeat on the other side.

  Key Points:

• Exhale as you lift the weight.
• Inhale while returning to the starting position.

  6. Machine Hanging Knee Raise (should use spotter or have someone watch you)

  Starting Position:

• Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.

  Movement:

• Contracting the abdominal muscles , raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility.
• Slowly return to the starting position.

  Key Points:

• Exhale while lifting your legs.
• Inhale while returning to the starting position.

  7. Fitball Advanced Reverse Crunch (not for those with back injuries)

  Starting Position:

• Lie on the ball with your upper back supported by the ball and hands above your head, holding onto a solid support, such as the support for a cable machine in the gym or the footboard of your bed at home.
• Bring your legs up until your hips and knees are each at a 90-degree angle.

  Movement:

• Contracting the abdominals, curl your legs up toward your body.
• Slowly return to the starting position.

  Key Points:

• Exhale while lifting your legs.
• Inhale while returning to the starting position.
• Lower your legs only as far as you can while maintaining control.

8. Lying Bent Knee Leg Lift (care needed for those with back injuries)

Starting Position:

• Lie on your back with your feet on the floor and knees slightly bent.
• Place your hands under your head for comfort, not support.

  Movement:

• Contracting your lower abdominal muscles , draw your knees toward your chest until they form a 90-degree angle with the floor.
• Slowly return to the starting position, stopping just short of the feet touching the floor.

  Key Points:

• Exhale while lifting your legs.
• Inhale while returning to the starting position.
• Your back should remain comfortably against the floor during the entire motion.
• Avoid this exercise if you have any back conditions.
• Eliminate this exercise if you experience any discomfort.

9. Machine Angled Leg Raise

Starting Position:

• Support your body on your elbows in a Roman Chair or by hanging from a chin-up bar.

  Movement:

• Contracting the abdominals and obliques, draw your knees up on an angle so that they move toward your right elbow. Stop when you get a full contraction of the obliques and abdominals.
• Slowly return to the starting position, stopping when the hips are almost fully extended.
• Alternate side to side to complete the set.

  Key Points:

• Exhale while lifting your legs.
• Inhale while returning to the starting position.
• Keep the upper body stationary throughout the exercise.

10. Incline Bench Leg Raises (care needed for those with back injuries)

Starting Position:

• Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.

  Movement:

• Contracting the lower abs, raise your legs up until your hips form a 90-degree angle.
• Slowly return to the starting position, stopping just short of your legs touching the bench.

  Key Points:

• Exhale while lifting your legs.
• Inhale while returning to the starting position.
• Point your chin toward the ceiling to avoid using your upper body.
• To increase the difficulty, cross your arms over your chest.