Ab Exercise Index

8/10/2019 Ab Exercise Index

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The Complete Abdominal Exercise Index

_____________________________________________________________________Copyright 2008 John Alvino. All Rights Reservedhttp://www.HowToGetRippedAbs.com/

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Table Of Contents

Chapter 1: Lower Abs (Hip Flexion Exercises) ................................. 4Ab Drill 1................................................................................................... 5

Ab Drill 2................................................................................................... 5Ab Drill 3................................................................................................... 6Ab Drill 4................................................................................................... 6Reverse Crunch On Floor ............................................................................7Feet To Ceiling...........................................................................................7Knees To Ceiling ........................................................................................8Lying Flutter Kicks......................................................................................8Lying Leg Raise..........................................................................................9Hip Raise On Flat Bench..............................................................................9Reverse Crunch On Decline Bench.............................................................. 10Hip Raise On Decline Bench....................................................................... 10

Leg Raise/Hip Raise Combo On Decline Bench............................................. 11Eccentric Accentuated Reverse Crunch On Decline Bench.............................. 11Reverse Crunch On Ball ............................................................................12Low Ball Pull In........................................................................................12Low Ball Pull In With Rotation.................................................................... 13

Stability Ball Pikes ...................................................................................14Single Low Ball Pull In .............................................................................14Lying Cable Pull In ..................................................................................15

Ab Sleeves..............................................................................................15Hanging Knee Raise ................................................................................16Hanging Knee Raise With Twist................................................................16

Hanging Isolated Knee Raise.................................................................17Parallel Bar Knee Raise............................................................................17Hanging Leg Raise ..................................................................................18Hanging Leg Raise With Med Ball .............................................................18Hanging Horizontal Leg Scissors...............................................................19

Jump Pike Med Ball Throw.......................................................................20Hanging Isometric Leg Raise.................................................................21Partner Leg Throws.................................................................................22

Partner Angled Leg Throws......................................................................22Hanging Vertical Leg Scissors ..................................................................23

Rocky Abs ..............................................................................................23

Chapter 2: Upper Abs (Trunk Flexion Exercises) ............................. 24Crunch On Floor....................................................................................... 25Bicycle Crunch .........................................................................................25

Beginner Plank........................................................................................26Intermediate Plank..................................................................................26

Advanced Plank ......................................................................................27


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Stability Ball Crunch ................................................................................27Weighted Stability Ball Crunch .................................................................28

One Arm DB Stability Ball Crunch .............................................................28Cable Stability Ball Crunch .......................................................................29Kneeling Rope Crunch .............................................................................29

Seated Cable Crunch With Rotation..........................................................30Kneeling Rope Crunch With Rotation ........................................................30Band Crunch On Glute Ham Raise ............................................................31

Stability Ball Crunch With Med Ball Throw.................................................31Suspended Plank.....................................................................................32

One Leg Plank ........................................................................................32Bent Knee Sit Up.....................................................................................33Sit Up Throw With Med Ball .....................................................................33

Power Ball Sit Up ....................................................................................34Med Ball Soccer Throw ............................................................................35Wrist To Knee Sit Up ...............................................................................35

Ab Wheel Roll Outs .................................................................................36Bar Roll Outs ..........................................................................................36

Advanced Ab Wheel Roll Outs..................................................................37

Advanced Bar Roll Outs ...........................................................................37Sledge Hammer Choppers .......................................................................38

Chapter 3: Oblique 1 (Rotational Exercises) .................................. 39Seated Russian Twists With Leg Cycle ........................................................ 40Lying Windshield Wipers ...........................................................................40Seated Russian Twists .............................................................................. 41

Horizontal Woodchoppers ......................................................................... 41High To Low Woodchoppers...................................................................... 42Reverse Woodchoppers ............................................................................42Russian Twists On Ball.............................................................................. 43Lower Body Twists On Ball ........................................................................ 43Seated Russian Twist With Power Ball ........................................................ 44Standing Med Ball Side Throw ................................................................... 45Windshield Wipers On Stability Ball ............................................................ 45Standing Barbell Rotations ........................................................................ 46Hanging Windshield Wipers ....................................................................... 46Sledgehammer Rotational Choppers ........................................................... 47

Chapter 4: Oblique 2 (Side Flexion Exercises) ...............................48Side Crunch On Floor................................................................................ 49Beginner Side Plank.................................................................................. 49Side Plank............................................................................................... 50Straight Body Side Crunch On Floor............................................................ 50Supine Side To Side On Ball ...................................................................... 51Side Crunch On Ball.................................................................................. 51


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Side Crunch On 45 Degree Back Extension.................................................. 52Side Crunch With Rotation On 45 Degree Back Extension.............................. 52Side Crunch On Glute Ham Raise ...............................................................53Side Crunch With Rotation On Glute Ham Raise ........................................... 53Cable Side Flexion.................................................................................... 54

DB Side Flexion........................................................................................ 54

Chapter 5: Integrated Abs (Combo Exercises)...............................55Modified V-Sit Up ..................................................................................... 56

V-Sit Up.................................................................................................. 56Turkish Get Up ........................................................................................ 57Birddog................................................................................................... 58

Alternating Superman............................................................................... 58Advanced Alternating Superman ................................................................ 59

Chapter 6: Transverse Abs (Small Waist Exercises).......................60

Lying Vacuum.......................................................................................... 61Seated Vacuum........................................................................................ 61Knelling Vacuum ...................................................................................... 62


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Lower AbsHip Flexion/Posterior Pelvic Tilt

Exercises


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Ab Drill 1- Lie on your back on the floor. Bend your knees to 90 degrees and placeyour feet flat on the floor. With your palms down, place them under your lower back.Roll your pelvis backward, thus creating slight pressure on your fingers. Hold thispressure against your hands while breathing normally for the prescribed number ofseconds and reps. The pressure should be moderate and not too forceful. This is onlyused for beginners or trainees who have undergone abdominal surgery (i.e. c-section),and is intended to teach people how to control their ab muscles.

Ab Drill 2- Lie on your back on the floor. Bend your knees to 90 degrees and placeyour feet flat on the floor. Place your hands (with palms down) under your lower back.Lift one leg off the floor until the knee is pointing directly to the ceiling. Roll your pelvisbackward, thus creating slight pressure on your fingers. This is the starting position.Now lower your leg to the floor without arching your back and releasing any pressure offyour hands. If your back begins to arch, return your leg to the starting position. Repeat

the exercise on each leg for the prescribed number of reps. To progress at thisexercise, simply straighten the leg being lifted several degrees each workout until you

are performing this exercise with a straight leg.


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Ab Drill 3- Lie on your back on the floor. Bend your knees to 90 degrees and placeyour feet flat on the floor. With your palms down, place them under your lower back.Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll yourpelvis backward, thus creating slight pressure on your fingers. This is the startingposition. Now lower one leg to the floor without arching your back and releasing anypressure off your hands. Raise leg to starting position and repeat with the other leg.

Ab Drill 4- Lie on your back on the floor. Bend your knees to 90 degrees and placeyour feet flat on the floor. With your palms down, place them under your lower back.Lift both legs off the floor until your knees are pointing directly to the ceiling. Roll yourpelvis backward, thus creating slight pressure on your fingers. This is the startingposition. Now lower both legs to the floor without arching your back and releasing anypressure off your hands. To progress, simply straighten legs several degrees eachworkout until you are performing this exercise with straight legs.


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Reverse Crunch On Floor- Lie on your back on a mat. Flex both knees and hips to 90degree angles. Bring knees toward chest by flexing abdominal muscles, raising buttfrom floor while maintaining a constant knee angle. Return until hips and knees areagain extended to 90 degree angles. Repeat for the prescribed number of reps.

Feet to ceiling Lie on your back on the floor. Bring your arms out so they make inbetween a 45 and 90 degree angle with your torso. Bring legs up, keeping themstraight, until your hips make a 90 degree angle. While maintaining the 90 degree hipangle, lift your hips up as high as possible (lifting your butt slightly off the ground) andhold for the prescribed amount of time. Bring hips down and repeat.


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Lying Leg Raise- Lie on your back on the floor. With your palms down, place handsunderneath your butt. Tilt your pelvis back until your lower back is almost touching thefloor. Bring your chin up to your chest and bring your shoulder blades up so they are

just off the floor. Start with your feet approximately 4 inches off the floor. Initiatingmovement with the abs, raise legs until the hips are at a 75 degree angle. Lower theleg to the starting position in a controlled manner. Repeat for the prescribed number ofreps.

Hip Raise On Flat Bench- Lie on your back on a flat bench. Reach overhead and grabonto the underside of the bench to secure yourself. Flex hips until your upper and lowerbody is making a 90 degree angle. Keeping the legs vertical, raise your hips off thebench as high as possible. Return to starting position and repeat for the prescribed

number of reps.


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Reverse Crunch On Decline- Lie on a decline bench. Flex both knees and hips to 90degree angles. Raise knees toward chest by flexing abdominal muscles, raising buttfrom board while maintaining a constant knee angle. Return until hips and knees areagain extended to 90 degree angles. To increase difficulty, increase the angle of thedecline bench.

Hip Raise On Decline Bench- Lie on your back on a decline bench. Reach overheadand grab onto the underside of the bench to secure yourself. Flex hips until they are ata 90 degree angle. Keeping the legs vertical, raise hips off bench as high as youpossible. Return to starting position and repeat for the prescribed number of reps.


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Leg Raise/Hip Raise Combo On Decline Bench- Lie on your back on a declinebench. Reach overhead and grab onto the underside of the bench to secure yourself.Extend your legs straight out so they are parallel to the floor. Next, flex hips until yourlegs are vertical. Keeping the legs vertical, raise your hips off the bench as high aspossible. Return to original starting position in the same manner. Repeat for theprescribed number of reps.

Eccentric Accentuated Reverse Crunch On Decline- Lie on a decline bench. Flexboth knees and hips to 90 degree angles. Bring knees towards chest by flexing hipswhile maintaining a constant knee angle. Continue to raise knees toward chest byflexing abdominal muscles, raising butt from board. Once in this position, extend kneesuntil they are straight and lower with a straight leg. Lower legs until they are horizontaland repeat.


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Reverse Crunch On Ball- While holding onto a solid support, lie over a stability ballwith both your shoulder blades and tailbone making contact with the ball. Flex the hipsuntil they make a 90 degree angle. This is the starting position. Now bring your kneestowards your chest until your abs are fully contracted. Return to starting position andrepeat.

Low Ball Pull In- Start in a push-up position with your feet on a Stability Ball. Do notlet your hips drop during the exercise. Pull your knees in directly towards your chestwhile maintaining a neutral spine. Contract your abs. Extend the legs until they arestraight and in the starting position. Repeat for the prescribed number of reps.


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Low Ball Pull In With Rotation- Start in a push-up position with your feet on aStability Ball. Do not let your hips drop during the exercise. As you pull the ball in,rotate your trunk so that your left knee travels directly towards your right elbow.Contract your abs. Extend the legs until they are straight and in the starting position.Repeat, this time rotating towards the other side of your body.

Step 1 Step 2

Step 3 Step 4


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Stability Ball Pikes- Start in a push-up position with your feet on a Stability Ball. Donot let your hips drop during the exercise. Initiate movement with your abs, rolling theball in towards your hands while keeping the legs straight. Return to starting positionand repeat.

Single Low Ball Pull In- Start in a push-up position with your feet on a Stability Ball.Lift one foot off the ball (just enough not to make contact with the ball) and keep itthere. Do not let your hips drop during the exercise. Pull the ball in directly towards

your chest while maintaining a neutral spine. Contract your abs. Extend the leg that istouching the ball until it is straight and in the starting position. Complete all the repswith one leg and then switch and complete reps with the other leg.


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Lying Cable Pull Ins- Start by attaching a weight lifting belt to a low pulley. Slip yourfeet through the belt so that the belt is around your ankles. Lie on your back on thefloor far enough away from the weight stack so that when your legs are straight, theweight stack is not bottoming out. Put your hands (with palms down) under your buttfor support. Now bring your knees towards your chest and contract your abs hard.Extend legs back and repeat for prescribed number of reps.

Ab Sleeves- These can be used with any of the hanging ab exercise variations. Absleeves are great for anyone with shoulder problems or a weak grip. The downside tousing them are: you will have more of a tendency to swing back and forth during yourexercises, which is undesirable. Also, you obviously wont train your grip muscles, asyou would if you were holding on to the bar with your hands.


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Hanging Knee Raise- Grasp a chin up bar with an overhand grip. Alternately youcould use arm sleeves (not shown here). Initiating movement with abs, raise knees upuntil your knees are almost touching chest. Return in a controlled fashion until waist,hips, and knees are extended. Repeat for the prescribed number of reps.

Hanging Knee Raise With Twist- Grasp a chin up bar with an overhand grip.

Alternately you could use arm sleeves (not shown here). Initiating movement with abs,raise knees up while simultaneously rotating your legs towards one side of your bodyand contracting your obliques. Return until waist, hips, and knees are extended. Repeatexercise, this time rotating towards the other side of your body. Repeat for theprescribed number of reps.


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Hanging Isolated Knee Raise- Grasp a chin up bar with an overhand grip.Alternately you could use arm sleeves (not shown here). Initiating movement with abs,raise knees up until the hips are at a 90 degree angle. This is the starting position.From this position, initiate the movement with the abs, raising knees up until your kneesare almost touching chest. Return until hips are 90 degrees. Repeat for the prescribednumber of reps.

Parallel Bar Knee Raise- With locked elbows,support your body on parallel dip bars.Keep the upper body as upright as possible. Flex hips to a 90 degree angle. This is thestarting position. From this position, bring knees up to chest and contract your abs.Return to starting position and repeat for the prescribed number of reps.


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Hanging Leg Raise- Grasp a chin up bar with an overhand grip. Alternately you coulduse arm sleeves (not shown here). Initiating movement with abs, raise legs up untilshins are almost touching bar. Return until waist, hips, and knees are extended. Repeatfor the prescribed number of reps. This is a very advanced abdominal exercise.

Hanging Leg Raise With Med Ball- Grasp a chin up bar with an overhand grip. Placemed ball in between feet. Alternately you could use ankle weights for added resistance.Raise legs by flexing hips until hips are fully flexed. Return until waist, hips, and kneesare extended. Repeat for the prescribed number of reps.


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Hanging Horizontal Leg Scissors- Grasp a chin up bar with an overhand grip.Alternately you could use arm sleeves (not shown here). Initiating movement with abs,raise legs up until shins are almost touching bar. While maintaining the hip angle,abduct the legs as wide as you can and then close them. Next, lower the legs until theyare just above horizontal and repeat the scissor motion. Next lower the legs until theyare just below horizontal and open and close the legs one more time. Return legs to thestarting position and repeat for the prescribed number of reps. In the pictures below,only one of the scissor angles is shown.


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Jump Pikes Med Ball Throw- Stand with a med ball in between your feet. Whilegripping the med ball tightly between your feet, jump up as high as you can. When youare in the air, lift your legs up forcefully, thus throwing the ball to a partner. Repeat. Ifno partner is available, throw the ball, pick it up, and repeat.


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Hanging Isometric Leg Raise- Grasp a chin up bar with an overhand grip.Alternately you could use arm sleeves (not shown here). Initiating movement with abs,raise legs up until shins are almost touching bar. This is position one. Lower legs untilhips are 90 degrees. This is position two. Rotate legs to the left. This is position three.

And lastly rotate leg to the right. This is position four. Hold each position for theprescribed amount of time (usually between 2-8 seconds each position).

Position 1 Position 2

Position 3 Position 4


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Partner Leg Throws-As the name implies, this exercise requires the assistance of apartner. Start by lying on your back on the floor. Have your partner stand so their feetare just above your shoulders. Grab onto your partners ankles. Lift up your legs byflexing your hips until your partner can grab hold of your ankles. Your partner will thentry to throw your legs back down to the floor as hard as he or she can. Flex your abs asyou prevent your legs from touching the floor. Immediately and quickly return the legsback up to your partner and repeat.

Partner Angled Leg Throws-As the name implies, this exercise requires theassistance of a partner. Start by lying on your back on the floor. Have your partnerstand so their feet are just above your shoulders. Grab onto your partners ankles. Liftup your legs by flexing your hips until your partner can grab hold of your ankles. Yourpartner will then try to throw your legs back down to the floor at a 45 degree angle tothe left. Flex your abs, preventing your feet from touching the floor. Immediately and

quickly return the legs back up to your partner. Your partner will then try to throw yourlegs down to the floor at a 45 degree angle to the right. Again, flex your abs,preventing your feet from touching the floor.


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Hanging Vertical Leg Scissors- Grasp a chin up bar with an overhand grip.Alternately you could use arm sleeves (not shown here). Initiating movement with abs,raise legs up until shins are almost touching bar. While keeping one shin glued to thebar, lower the other leg until your thigh is horizontal. Then alternate legs in this fashionand repeat for the prescribed number of reps.

Rocky Abs- Lie on your back on a bench. Reach above your head and grab onto theunderside of the bench to brace yourself. Lift up your legs until your hips are at a 90degree angle. Now lift your hips straight up, bringing your feet towards the ceiling. Atthis point, the only parts of your body touching the bench are your head, shoulders andUPPER back. This is the starting position. Now lower your legs until they are parallel tothe floor, while keeping your hips up. Return legs to starting position and repeat.


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Upper AbsTrunk Flexion Exercises


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Crunch On Floor- Lie on your back on the floor with your knees bent at 90 degreeangles. Place feet flat on floor and fingertips on temples. This is the starting position.Now, bring chest towards hips by contracting your abs. Continue to come up until yourabs are fully contracted. Return and repeat for the prescribed number of reps.

Bicycle Crunch- Lie flat on your back on the floor. Lift your legs up so that they areparallel to the floor but not touching the floor. Place your hands on your temples andlift your upper shoulders off the floor (like a crunch) while twisting towards your left. Atthe same time bring your left knee towards your chest until your elbow meets yourknee. Repeat on the other side.


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Beginner Plank- Get on the floor in a push up position. Support your body on yourforearms and your knees. Be sure to keep the abs tight and hold your body in a straightline. Do not let hips sag or hike them up too high. Hold for the prescribed number ofseconds.

Intermediate Plank- Get on the floor in a push up position. Support your body onyour forearms and your toes. Be sure to keep the abs tight and hold your body in astraight line. Do not let hips sag or hike them up too high. Hold for the prescribednumber of seconds.


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Advanced Plank- Get on the floor in a push up position. Support your body on yourhands and your toes. Be sure to keep the abs tight and hold your body in a straightline. Do not let hips sag or hike them up too high. Hold for the prescribed number ofseconds.

Swiss Ball Crunch- Sit on Swiss ball and walk yourself down into a table top position.Set feet in a slightly wider than shoulder width position. Lie back to allow a pre-stretchof the abs and then flex the spine until the abs are fully contracted. Its important tokeep the hips up high during the contracted phase.


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Weighted Swiss Ball Crunch- While holding a plate in your hands, sit on Swiss balland walk yourself down into a table top position. Set feet in a slightly wider thanshoulder width position. Place plate behind your head and lie back to allow a pre-stretch of the abs. Flex the spine until the abs are fully contracted. Its important tokeep the hips up high during the contracted phase.

One Arm DB Swiss Ball Crunch- While holding one dumbbell in your hand, sit onSwiss ball and walk yourself down into a table top position. Set feet in a slightly widerthan shoulder width position. Lie back over the ball to allow a pre-stretch of the abs.Next, press the dumbbell up so your arm is vertical and fully extended. Now, flex thespine until the abs are fully contracted. Its important to keep the hips up high duringthe contracted phase.


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Cable Swiss Ball Crunch- Set up a strap handle attachment to a low pulley. Whilefacing away from the low pulley, sit on Swiss ball that is placed a few feet away fromthe low pulley. Walk yourself down into a table top position. Set feet in a slightly widerthan shoulder width position. While holding onto the straps, secure them by placinghands on upper portion of your chest. Lie back to allow a pre-stretch of the abs andthen flex the spine until the abs are fully contracted. Its important to keep the hips uphigh during the contracted phase.

Kneeling Rope Crunch- Kneel down in front of a high pulley while facing it. Grabonto a rope attachment and place your hands against your head. Sit back on your heelsand allow the weight to arch your back. This is the starting position. Keep your hips ina fixed position and flex your spine, bringing your elbows down to your knees. Contractyour abs hard. Return and repeat.


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Seated Cable Crunch With Rotation- Place strap handles on a high pulley. Set up aflat bench near the pulley. The bench should be at a 45 degree angle to the cable.Grab the strap handles and place them over your outside shoulder. Straddle and sit onthe bench. Flex and rotate your trunk to the opposite side of your body that the cable ison. Repeat all reps to this side. Then turn bench so it is at a 45 degree angle in theother direction. Repeat the same procedure on the other side.

Kneeling Rope Crunch With Rotation- Kneel down in front of a high pulley whilefacing it. Grab onto a rope attachment and place your hands against your head. Sitback on your heels and allow the weight to arch your back. This is the starting position.Keep your hips in a fixed position and flex your spine, bringing one elbow down to youropposite knee. Contract your abs hard. Return and alternate sides.


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Band Crunch On Glute Ham Raise- Wrap band around the foot support on a gluteham raise bench. While facing away from the bench, reach overhead and grab theband. Pull band over your head, and keep it in place by pressing hands against upperchest. Now place the band on your chest. Position your body so that the arch in yourlower back is directly on the moon shaped bench. Arch back over bench. While keepingyour hips in a fixed position, flex your abs until your body is in a crunch position.Contract your abs. Repeat for the desired number of reps. Make sure your hips arepushed forward and upward (do not let them drop) during the contracted phase.

Swiss Ball Crunch With Med Ball Throw- Sit on Swiss ball and walk yourself downinto a table top position. Set feet in a slightly wider than shoulder width position.Holding a med ball overhead, lie back to allow a pre-stretch of the abs and then flex the

abs explosively, throwing the ball to your partner or a rebounder. Its important to keepthe hips up high during the contracted phase.


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Bent Knee Sit Up- Lie on the floor with your knees bent approximately 90 degrees.Raise the torso by flexing your spine and hips. Return until the back of the shoulderscontact the floor.

Sit Up Throw With Med Ball- Lie on the floor with your knees bent approximately 90degrees. With a med ball overhead, explosively raise your torso by flexing your spineand hips. On the way up, throw the ball to your partner or a rebounder. If no partneror rebounder is available, just dont release the ball.


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Power Ball Sit Up- Sit on the floor with your knees slightly bent. Choke up power ballrope so there are about 15 inches between your hands and the ball. Lower yourself tothe floor quickly while swinging the power ball overhead to the floor. Return explosively(by doing a sit up), swinging the power ball until it smashes the floor in between yourlegs.

Starting Position Lowering Phase

Bottom Range- Now you must sit up quickly andexplosively

Finish Position- Without any hesitation, repeat theentire movement. You must move continuously.


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Med Ball Soccer Throw- This exercise is best performed with a partner who can catchthe ball and return it to you. Alternately you can throw the ball against a rebounder, anoutside wall, or just throw the ball outside and retrieve it yourself. Start in a standingposition with your feet together while holding a med ball on your chest. Begin to stepforward with one leg while simultaneously bringing the ball overhead. Throw the ballusing as much force as possible. The ball will be released approximately the same timethat your foot hits the ground. Alternate stepping legs.

Wrist To Knee Sit Up- Lie on your back on the floor. Place your hands on yourtemples. Raise the torso by flexing your spine and hips while bringing one knee intowards your chest. Rotate towards the knee that is moving towards your chest so that

in the top range your opposite wrist will make contact with the knee. Return to startingposition and repeat on the other side.


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Ab Wheel Rollouts- Start in a kneeling position. Grab ab wheel and place it on thefloor below your chest. With straight arms, roll the wheel out until you are laid straightout with your hips almost brushing the floor (or as far as you can go while maintaininggood form). Return to starting position. If you experience any back pain during thisexercise, it is an indication that your back is over-arched. The key to doing this exercisecorrectly is to engage the abs at the start and keep them flexed in order to maintain aneutral pelvis.

Bar Roll Outs- This is the same exercise as the ab wheel rollouts. I recommend thisexercise to anyone who doesnt own an ab wheel. Use an Olympic bar with 5 poundplates on the bar. Grab the bar with a shoulder width grip. With straight arms, roll thebar out until you are laid straight out with your hips almost brushing the floor (or as faras you can go while maintaining good form). Return to starting position. If youexperience any back pain during this exercise, it is an indication that your back is over-arched. The key to doing this exercise correctly is to engage the abs at the start andkeep them flexed in order to maintain a neutral pelvis.


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Advanced Ab Wheel Rollouts- Start in a standing position. Grab ab wheel and placeit on the floor between your feet. With straight arms, roll the wheel out until you arelaid straight out with your hips almost brushing the floor (or as far as you can go whilemaintaining good form). Return to starting position. If you experience any back painduring this exercise, it is an indication that your back is over-arched. The key to doingthis exercise correctly is to engage the abs at the start and keep them flexed in order tomaintain a neutral pelvis.

Advanced Bar Roll Outs- This is the same exercise as the advanced ab wheel rollouts.I recommend this exercise to anyone who doesnt own an ab wheel. Use an Olympicbar with 5 pound plates on the bar and grab the bar (while standing in front of it) with ashoulder width grip. With straight arms, roll the bar out until you are laid straight outwith your hips almost brushing the floor (or as far as you can go while maintaining goodform). Return to starting position. If you experience any back pain during this exercise,it is an indication that your back is over-arched. The key to doing this exercise correctly

is to engage the abs at the start and keep them flexed in order to maintain a neutralpelvis.


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Sledgehammer Choppers- Stand in front of a tire with a sledge hammer. Bring thesledgehammer overhead and smash the hammer down into the tire with maximal force.


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Oblique 1Rotational Exercises


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Seated Russian Twists With Leg Cycle- Sit on floor and cross your arms across yourchest, grabbing the opposite shoulders. Lean back until your upper body makes a 45degree angle to the floor. Rotate trunk to the right while simultaneously bringing yourright knee towards your chest. At this point your left elbow will be touching your rightknee. In a smooth motion rotate to the left and repeat this on the other side. Continueto alternate until you finish the prescribed number of reps. One full rotation equals onerep.

Lying Windshield Wipers- Lie on your back on the floor. Bring your arms out so theymake a 90 degree angle with your torso. Bring legs up until your hips make a 90 degreeangle. While maintaining the 90 degree hip angle, rotate legs from side to side inwindshield wiper fashion. Full range of motion is obtained when your feet almost brushthe floor. It may take some time to achieve this range of motion. Until you reach thislevel of strength, just rotate legs as much as you can. Note: Keep feet together during

rotation.


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Seated Russian Twists- Sit on floor with a plate weight. Lean back until your upperbody makes a 45 degree angle to the floor. Rotate trunk from left to right. One fullrotation equals one rep.

Horizontal Woodchoppers- Set up a pulley at approximately chest height. Stand soyour left side is facing the weight stack. Grab onto pulley handle with your right handfirst and place the left hand over your right. Step away from the weight stack so theweights do not touch during the set. Keeping the arms relatively straight, allow theweight to rotate your trunk to the left. This is the starting position. Now rotate yourtrunk to the right using your obliques. The movement will finish when the trunk is fullyrotated and your hands are just outside your outside foot. The cable should touch yourshoulder at the end range of each rep. Finish all reps in one direction and then adjusthands and body position, and repeat for the other side.


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High To Low Woodchoppers- Stand next to a high pulley so your left side is facingthe weight stack. Grab onto pulley handle with your right hand first and place the lefthand over your right. Step away from the weight stack so the weights do not touchduring the set. Keeping the arms relatively straight, rotate your trunk to the left. This isthe starting position. Initiate movement with your obliques and rotate your trunk to theright, pulling the cable diagonally across the body. The movement will finish when thetrunk is fully rotated and your hands are just outside your outside foot. The cableshould touch your shoulder at the end range of each rep. Finish all reps in one directionand then adjust hands and body position, and repeat for the other side.

Reverse Woodchoppers- Stand next to a low pulley so your left side is facing theweight stack. Grab onto pulley handle with your right hand first and place the left handover your right. Step sideways away from the weight stack so the weights do not touchduring the set. Keeping the arms relatively straight, rotate your trunk to the left. This isthe starting position. Initiate movement with your obliques and back musculature, and

rotate your trunk to the right pulling the cable upward, diagonally across the body. Themovement will finish when the trunk is fully rotated and your hands are just outsideyour outside foot. The cable should touch your shoulder at the end range of each rep.Finish all reps in one direction and then adjust hands and body position, and repeat forthe other side.


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Russian Twists On Ball- Start by sitting on a stability ball. Walk your self down theball so that your shoulders rest on the middle of the ball. Keep your pelvis up as high aspossible. Grasp your hands together while holding on to a dumbbell. With straightelbows, hold the dumbbell directly above your chest. Rotate your trunk to the left untilyour arms are parallel to the floor. Return to the other side.

Lower Body Twists On Ball- Start in a push up position with your feet on a stabilityball, spread apart. Grip the ball tightly with your feet. While keeping the spine in aneutral position roll the ball laterally to one side. Repeat on the other side.


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Seated Russian Twists With Power Ball- Sit on floor with a power ball. Choke upon the rope so there are about 15 inches between your hands and the ball. Lean backuntil your upper body makes a 45 degree angle with the floor. Explosively rotate trunkfrom left to right, smashing the ball on the floor on each side of your body. One fullrotation equals one rep.


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Standing Med Ball Side Throw- This exercise is best performed with a partner whocould catch the ball and return it to you. Alternately you can throw the ball against arebounder, an outside wall or just throw the ball outside and retrieve it yourself. Startin a standing position with your feet together while holding a med ball at arms length infront of your chest. Using a rotational movement pattern, rotate your trunk away fromthe direction you will be throwing in. Then rotate your trunk in the opposite direction,releasing the ball with maximal force. After completing all of the prescribed repetitionson one side, switch and repeat for the other side.

Windshield Wipers On Stability Ball- While holding onto a solid support, lie over astability ball. Bring legs up until your hips make a 90 degree angle. This is the startingposition. While maintaining the 90 degree hip angle, rotate legs from side to side inwindshield wiper fashion. Full range of motion is obtained when your legs arehorizontal. This range of motion may take some time. Until you achieve this level ofstrength, rotate legs as much as you can. Note: Keep feet together during rotation.


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Standing Barbell Rotations- Place the appropriate weight on one end of an Olympicbar. Place the other end of the bar in a corner against a wall, or against a piece ofequipment to secure it. Stand with a slightly wider than shoulder width stance, grabonto the plate and rotate from side to side. One rep is a full rotation (from left to right).

Hanging Windshield Wipers- Grasp a chin up bar with an overhand grip. Initiatingmovement with abs, raise legs up until shins are almost touching bar. While keepingthe abs contracted, rotate your legs to the left until they are horizontal. Immediatelyrotate your legs to the right until they are horizontal again. The movement willresemble a windshield wiper.


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Sledgehammer Rotational Choppers- Stand in front of an upright tire with a sledgehammer. With a horizontal swing, smash the hammer into the tire with maximal force.Complete all the required reps on one side, and then repeat the exercise on the otherside.


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Oblique 2Side Flexion Exercises


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Side Crunch On Floor- Lie on your back on the floor. Keep knees together and bendthem to a 90 degree angle. Rotate knees to floor and perform crunches. Repeat onboth sides for the prescribed number of reps.

Beginner Side Plank- Get on the floor on your side. Support your body on yourforearm and your hip. Bend knees to 90 degrees. Raise your hips up so your body is

just supported on your forearm and your knee. Hold for the prescribed number ofseconds.


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Side Plank- Get on the floor on your side. Support your body on your forearm andyour hip. Raise your hips up so your body is just supported on your forearm and yourfoot. Hold for the prescribed number of seconds.

Straight Body Side Crunch On Floor- Lie on your side on the floor. Keep your handsstraight out above your head in line with your body. Keep legs straight. Lock yourhands together. Simultaneously raise your arms and legs up so neither are in contactwith the floor. Hold this position for the prescribed number of seconds.


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Supine Side To Side On Ball-Start by sitting on a stability ball. Walk yourself downthe ball until your shoulders are resting in the middle of the ball. Lift your hips up ashigh as possible. With your palms up, extend arms straight out to your sides. Nowmove laterally from side to side without dropping your arms or hips. Your range ofmotion is a function of your strength. Move as far to each side as you can, take a briefpause and move to the other side.

Side Crunch On Ball-Anchor feet on wall or piece of equipment. Using your hands,position the ball on the side of your hip. Keep hands up, touching your temples. Sideflex your spine, essentially lying sideways on the ball. To return, side flex waist whilekeeping hips in a fixed position.


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Side Crunch On 45 Degree Back Extension-Adjust back extension so the pad is onthe side of your hip. Anchor feet on the roller pads. Keep hands up touching yourtemples. Side flex your truck while keeping hips in a fixed position. Move waist througha full range of motion. Repeat on both sides for the prescribed number of reps.

Side Crunch With Rotation On 45 Degree Back Extension-Adjust back extensionso the pad is on the side of your hip. Anchor feet on the roller pads. Keep hands up,touching your temples. Side flex and rotate your trunk while keeping hips in a fixedposition. Move waist through a full range of motion. Repeat on both sides for theprescribed number of reps.


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Side Crunch On Glute Ham Raise-Adjust glute ham raise so the pad is on the sideof your hip. Anchor feet on the roller pads. Keep hands up, touching your temples.Side flex your trunk while keeping hips in a fixed position. Move waist through a fullrange of motion. Repeat on both sides for the prescribed number of reps.

Side Crunch With Rotation On Glute Ham Raise-Adjust glute ham raise so the padis on the side of your hip. Anchor feet on the roller pads. Keep hands up, touchingyour temples. Side flex and rotate your trunk towards feet while keeping hips in a fixedposition. Move waist through a full range of motion. Repeat on both sides for theprescribed number of reps.


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Cable Side Flexion- Stand next to a low pulley. Turn sideways so that your leftshoulder is facing the weight stack. Reach down and grab the pulley handle with yourleft hand. Side flex your trunk fully to the left side. Then side flex fully to the right sideand contract your obliques. Return and repeat. After completing all of the prescribedreps, repeat the process on the other side. I dont recommend this exercise to traineeswho are training strictly for aesthetics, because of its potential to thicken the waist.Therefore this exercise is for athletes only.

DB Side Flexion- Stand with a shoulder width stance. Hold a dumbbell in your lefthand. Side flex your trunk fully to the left (the side that the dumbbell is on). Then sideflex fully to the right and contract your obliques. Return and repeat. After completingall of the prescribed reps, switch the dumbbell to your right hand and repeat the

exercise on that side. I dont recommend this exercise to trainees who are trainingstrictly for aesthetics, because of its potential to thicken the waist. Therefore thisexercise is for athletes only.


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IntegratedAbsCombo Exercises


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Modified V-Sit Up- Lie supine with hands at you sides. Simultaneously sit up andbring you knees to your chest. Return to starting position.

V-Sit Up- Lie supine with hands over head. Simultaneously raise straight legs andtorso. Reach toward raised feet. Return to starting position.


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Turkish Get Up- Lie on your back on the floor. Hold a dumbbell in your right hand,over you chest, at arms length. Sit up while keeping your arm completely vertical.Continue to get up until you are in a standing position. The keys to doing this exerciseproperly keeping the elbow locked and the arm vertical.

Starting position Keep your arm vertical as you sit up

Get into a split squat position Stand up and reverse the movement


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Birddog- Get on your hands and knees. You hands will be directly below yourshoulders and your knees will be directly below your hips. Lift up one arm and theopposite leg so they are approximately horizontal. Be sure to keep the abs tight (bysucking in your stomach) and hold your body in a straight line. Do not let your hips sag,and dont hike them up too high. Hold for the prescribed number of seconds. Alternatesides.

Alternating Superman- Get on the floor in a push up position. Support your body onyour forearms and your toes. Lift up one arm and the opposite leg so they areapproximately horizontal. Be sure to keep the abs tight (by sucking in your stomach)and hold your body in a straight line. Do not let your hips sag, and dont hike them uptoo high. Hold for the prescribed number of seconds. Alternate sides.


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Advanced Alternating Superman - Get on the floor in a push up position. Supportyour body on your hands and your toes. Lift up one arm and the opposite leg so theyare approximately horizontal. Be sure to keep the abs tight (by sucking in yourstomach) and hold your body in a straight line. Do not let hips sag, and dont hike themup too high. Hold for the prescribed number of seconds. Alternate sides.


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TransverseAbs

Small Waist Exercises


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Lying Vacuum- Lie on your back on the floor. Bend knees to 90 degrees and put feetflat on the floor. Suck in the lower portion of your abs intensely and try to breathenormally. Hold for the prescribed amount of time.

Seated Vacuum- Sit on the end of a bench with your knees and feet together. Keepyour chest up and your back neutral. Suck in the lower portion of your abs intenselyand try to breathe normally. Hold for the prescribed amount of time.


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Kneeling Vacuum- Get on the floor in a four point stance. Be sure that your kneesare directly below your hips and your hands are directly below your shoulders. Keepyour chest up and your back neutral. Suck in the lower portion of your abs intenselyand try to breathe normally. Hold for the prescribed amount of time.

Ab Exercise Index

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