This training covers the entire abdominal area.
Each exercise should be performed:
Beginners: 10 repetitions (on each side)
Intermediate level: 15 repetitions (on each side)
Advanced level: 20 repetitions (on each side)
When you are done with all exercises, you have performed one cycle. We recommend 1-3 cycles per training.
Exercise 1: jackknife sit ups for beginners
Targets: abdominal muscles – focus lower part.
If you have back problems, either slightly bend your knees or avoid this exercise. Bending your knees puts less stress on your back and if you are a complete beginner, it will be also easier to perform this exercise.
For advanced performers: put your hands are behind your head with your fingers overlapping or at the level of your chest.
If you want even more advanced level: perform the exercise very slowly.
Exercise 2: half jackknife sit ups for beginners
Targets: abdominal muscles – focus lower part.
Apply the same tips as with previous exercise.
Beginners: 10 repetitions with each leg
Intermediate level: 15 repetitions with each leg
Advanced level: 20 repetitions with each leg
Exercise 3: Abdominal contractions
This exercise targets: abdominal muscles, focus lower abs
For this exercise, you will need: an exercise mat
If you want to make this exercise advanced, cross your arms over your chest.
Advanced: go slower or use dumbbells at the level of your chest.
Advanced: hold a dumbbell behind your head.
Exercise 4: Upper abs
This exercise targets: abdominal muscles with focus on upper abs
Do not hold in your breath as you work out. Exhale during the effort or lifting portion and inhale while lowering.
Advanced: Use very light dumbbells. If you are using more than a 6 lbs dumbbell, your hands should start out at knee level.
Go slower to give your muscles a more intense work out.
Exercise 5: Upper abs
This exercise targets: abdominal muscles with focus on upper abs
If you want to make exercise more advanced, use very light dumbbells or even better, perform it very slowly.
Exercise 5: Upper abs
This exercise targets: abdominal muscles with focus on upper abs
Advanced: Use very light dumbbells or perform it with slower movement.
Exercise 6: side jackknife sit ups
This exercise targets: abdominal muscles with focus on side abdominals (obliques)
Bending your knees slightly makes the exercise easier.
Doing the exercise more slowly makes it harder, but for even more challenge you can hold a dumbbell on your upper shoulder.
Exercise 6: air bike
This exercise targets: abdominal muscles with focus on side abdominals (obliques)
Do not flap your elbow across your body and squeeze your abs as you rotate.
Do not pull on your head and neck during this exercise.
Try to keep your back as straight as possible during the entire exercise.
Advanced: Hold light dumbbells at shoulder level or perform the exercise more slowly.
Exercise 7: continous air bike
This exercise targets: abdominal muscles with focus on side abdominals (obliques)
Apply the same tips as with previous exercise.
It is important to have strong back muscles if you want a healthy body and strong abs.
Exercise 8: Superman
This exercise targets: lower back
Work with your legs, arms and torso simultaneously.
Keep your head and neck in a neutral position during this exercise.
Alternative: Stay in a raised position for several seconds.
Advanced: Hold a light dumbbell in your hands.
Exercise 9: Superman raising legs
This exercise targets: lower back
Apply the same tips as with previous exercise.
When raising your legs, press your fingers to the floor.