Detailed instructions and demonstrations for various abs workout
- Crunches (standard, reverse, bicycle)
- Planks (front plank, side plank, plank variations)
- Russian twists
- Leg raises (hanging, lying)
- Mountain climbers
- Woodchoppers
- Flutter kicks
- Ab wheel rollouts
- Pilates exercises (such as the hundred, double leg stretch, scissors)
- Discussion of targeted muscle groups for each exercise
- Recommended sets, reps, and rest periods
- Modifications for different fitness levels (beginner, intermediate, advanced)
- Common mistakes to avoid during each exercise
Crunches-
Crunches are classic abdominal exercises that target the rectus abdominis, the muscles that create the “six-pack” look. Variations like the reverse crunch and cycle crunch use other muscle groups like the obliques and hip flexors to get a more advanced core workout Here is a detailed description of each type of crunch.
1 Stander crunches-
- Lie on your back with your knees bent, and feet about hip-width apart.
- Keep your hands behind your head, avoiding pulling your neck.
- Draw the abdomen towards the spine and engage your core muscles.
- Slowly lift your head, neck and shoulders off the floor.
- Hold the contraction for a moment and focus on squeezing your abdominal muscles.
- Exhale as you lower yourself back to the starting position.
- Repeat for the number of times you want to repeat.
2 Reverse Crunch-
- Start by lying on your back, spreading your legs and placing your hands at your sides.
- Lift your feet off the floor and bend your knees at 90 degrees.
- Place your hands on the floor or flat under your glutes for support.
- Bend your knees toward your chest and exhale, squeezing your hips as you lift your hips off the floor.
- Pause slightly above the canvas, and squeeze your neck.
- Inhale as you lower your hips back to the starting position.
- Repeat for the number of times you want to repeat.
3 Bicycle Crunch-
- Bend your knees and start lying on your back with your hands behind your head.
- Lift your shoulder blades off the floor, engaging your core.
- Bring your right knee toward your chest, and simultaneously rotate your left elbow toward your right knee.
- Bring your left knee to your chest and rotate your right arm toward your left knee, extending your right leg.
- Keep alternating sides in a pedalling motion, keeping your core engaged throughout the exercise.
- Focus on contracting your abdominal muscles and aim for good movement and control.
- Repeat for as many reps as you want on each side.