All About Abs – 66 Exercises part2

All About Abs – 66 Exercises in Pictures! Bodybuilding, Calisthenics & Yoga (Part 1)

17. Alternate Reach and Catch

© Sasham | Dreamstime.com – Fitness exercising. Alternate Reach and Catch. Female

You start by laying with your back flat on the floor, keeping the legs bent and feet planted on the floor for stability. From this starting position, exhaling, take both of your hands and move them towards your right thigh until you reach your knee and feel a stretch in your abs, then return back to the starting position, breathing in. Repeat for the left thigh/knee.

18. Boat Pose

© Sasham | Dreamstime.com – Fitness exercising. Boat pose. Female

Beginning in a seated position with the knees bent and the feet resting lightly on the ground, position your hands behind you and lean back slightly, engaging your abs. Next, extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs and hold the contraction. Breathe comfortably throughout the move.

19. Bottoms Up

© Sasham | Dreamstime.com – Fitness exercising. Bottoms Up. Female

Start by lying flat on your back. The legs should be straight and your arms at your side. You continue with tucking the knees toward your chest by flexion of the hips and knees. Next, extend your legs directly above you so that they are vertical with respect to the ground and elevate your pelvis to raise the glutes from the floor. After a brief pause, return to the initial position.

20. Pelvis Rise Crunch

© Sasham | Dreamstime.com – Fitness exercising. Flexion of the trunk with the rise of the pelvis lying on the floor. Female

The pelvis rise is a variation between a basic and a reverse crunch. Just assume the basic crunch position, with your hands behind the head and the legs bent at the knees. Exhaling, lift your pelvis of the floor (but keep your feet firmly on the ground) while simultaneously rising slightly your elbows from the floor. In this way you are working your abs both from the top down and from the bottom up. Return on the floor and inhale. Try to squeeze your abdominal muscles as tight as you can for a few seconds with each crunch.

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21. Plank With Hip Extension

© Sasham | Dreamstime.com – Fitness exercising. Hip extension in position Strap. Female

Start in standard plank position. As always, the most important element of a good plank is a neutral spine. When in position, lift one leg up behind you, keeping your body flat and both the extended and supporting legs straight. Repeat on the other side.

22. Quarter Squat Crunch

© Sasham | Dreamstime.com – Fitness exercising. Quarter Squat Crunch. Female

Start by placing your feet shoulder width apart, elbows bent out to sides with fingertips behind ears and maintaining a good posture. While beginning to exhale, squat slightly then shift weight to left leg as you stand, lifting your bent right knee and rotating torso toward right so left elbow and right knee meet in front of chest. Return back to the starting position while breathing in. Repeat the movement and alternate sides.

23. Scissors Exercise

© Sasham | Dreamstime.com – Fitness exercising. Scissors exercise. Female

Start lying down with your back against the floor or on an exercise mat. The arms should be fully extended to the sides with the palms facing down, remaining immobile for the duration of the exercise. Slightly bending the knees, lift your legs up so that your heels are some 6 inches from the floor. This is the opening position. Continue by lifting your left leg up to about a 45 degree angle while simultaneously lowering your right leg until the heel is about 2-3 inches from the floor. Switch movements by raising your right leg up and lowering your left leg.

24. Side Bends

Stand straight with your feet shoulder-width apart. Hold hands by your side. Contract your abdominals by pulling your navel to the spine. Inhale. To begin the exercise extend one arm sideways and bend at the waist on the opposite side of the extended hand as far as you can without swaying your hips. Tense your abs and exhale. Pause for a second and slowly return to the initial position and without stopping continue the movement to the other side. Keep alternating sides until you reach the desired number of repetitions or time limit.

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