#6 Sit-up (target muscle: Abdomen, hip flexors)

Description: The sit-up is similar to a crunch (crunches target the rectus abdominus and also work the obliques), but sit-ups have a fuller range of motion and condition additional muscles. Sit-ups target the hip flexors, rectus abdominus and also work the iliopsoas, tensor fasciae latae, rectus femoris, sartorius, and, to a very small degree, the obliques.

The Workout: It begins with lying with the back on the floor, typically with the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground.


#7 Crunch (target muscle: Abdomen)

Description: The crunch is one of the most common abdominal exercises. It primarily works the rectus abdominis muscle and also works the obliques.

The Workout: Lying face up on the floor, the shoulders are curled towards the pelvis while the lower back remains flat against the floor. Focus is put on contracting the abdominal muscles.

source: sites.tufts.edu


#8 Russian twist (target muscle:Abdomen especially the Obliques)

Description: The Russian Twist is a type of bodyweight exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. The exercise is believed by those who practice it to build explosiveness in the upper torso, which may help in sports such as swimming, baseball, track & field, hockey, golf, lacrosse, or boxing.

The Workout: Sitting on the floor with knees bent as in a sit-up, with the back kept straight and at a 45 degree angle to the floor, the straightened arms are held outstretched with the hands locked together. The arms are moved from one side of the body to another in a twisting motion.

For a more advance level add a barbbell plate to your workout for more resistance.

source: leanitup.com


#9 Leg raises (target muscle: Abdomen, hip flexors)

Description: The leg raise is a strength training exercise used for strengthening the rectus abdominis and hip flexors.

The Workout: Lie on the floor on your back. Keep the lower back in contact with the floor and place hands to sides or under lower back for support. Lift legs upward as far as possible. Lower down to starting position slowly and with control. Make sure the back stays flat on floor and that the abdominal muscles are tight. The exercise can be made significantly harder by performing the exercises from a hanging apparatus, such as a pull up bar, and lifting the legs upwards until parallel with the ground. The exercise can further be increased in difficulty by lifting the legs to the utmost vertical position (to the head), and keeping the legs fully straight.


#10 L-sit (target muscle:Obliques, arms triceps)

Description: The L-sit is an acrobatic body position in which all body weight rests on the hands, with the torso held in a slightly forward-leaning orientation, with legs held horizontally so that each leg forms a nominal right-angle with the torso. The right-angle causes the body to have a notable “L” shape, hence the name “L-sit”. It requires significant abdominal strength.

The Workout: The person will sit in an L position with the legs straight and parallel to the ground and the upper body perpendicular to the ground. The hands are placed beside the glutes. The hands then push the entire body upwards off the ground. The legs must remain off the ground and parallel to the ground. The exercise taxes the muscles through isometric tension. A more difficult version is the V-sit, where the legs are held higher than parallel.

source: fitness666.com

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