AB Exercises

How to do the Bicycle Crunch Exercise

Lie flat on the floor with your lower back pressed to the ground.
Put your hands beside your head.
Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion.
Touch your left elbow to your right knee, then your right elbow to your left knee.
Breath evenly throughout the exercise.

Side Bends

Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
Return to an upright position and repeat for the desired number of reps.

Lie on your back with your knees bent and feet flat on the floor.
Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
Push your lower back into the floor flattening the arch and hold.
As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
Catch the ball and slowly return to the start position.
Tip: Don't sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

This exercise requires a triceps pushdown machine with a rope attachment.
Knee down in font of the machine holding the rope just above your head.
Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
Return to the start position slowly and repeat to the left knee.

AB EXERCISES