All About ABS 66 Exercises

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

9. Russian Twist

© Sasham | Dreamstime.com – Exercising for bodybuilding. Russian twist

Lie down on the floor with your legs bent at the knees and lacing your feet under a bench with pads (or an adequate alternative). Elevate your upper body to a V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso, holding weight for resistance. Twist your torso to the side until your arms are parallel with the floor while breathing out. Hold the contraction for a second and move back to the initial position while breathing in. Repeat on the other side.

10. Full Hanging Leg Rise

© Sasham | Dreamstime.com – Exercising for bodybuilding. Pulling the legs to the arms hanging on the crossbar

Hang from a bar with your legs and feet together using an overhand grip slightly wider than shoulder width. Holding your legs extended, pull them up as you exhale until you can almost touch the bar above you with your feet. Lower your legs as slowly as possible until you reach the initial position. Use slow and controlled movement, avoiding swinging and using momentum.

11. Knee Raise On Parallel Bars

© Sasham | Dreamstime.com – Exercising for bodybuilding. Knee Raise on parallel bars

Position yourself on the vertical leg raise bench with your forearms resting on the pads next to the torso and holding on the handles. Press your lower back against the pad of the machine and extend the legs pointing towards the floor. Breathing out, lift your legs up until your knees reach the height of your pelvis, around 90 degrees with your torso, then hold the contraction for a second. Slowly go back to the starting position as you breathe in.

12. Dumbbell Reverse Side Bends

© Sasham | Dreamstime.com – Exercising for bodybuilding. Side slopes of standing

Stand upright with your feet shoulder-width apart and facing forwards, knees slightly bent. With a dumbbell in one hand, the other behind your head, slowly lean to the side with your elbow of the hand supporting the head, bending only at the waist. Straighten your torso by contracting your obliques. Both sets of obliques will work in each direction as you lean and raise.

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13. Exercise Ball – Ball Crunch

© Sasham | Dreamstime.com – Fitball exercising. Ball Crunch. Female

Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your feet should be bent at the knee and pressed firmly against the floor. The upper torso should be hanging off the top of the ball, hands behind the back of the head, but not locked, the neck stationary at all times. Next, exhaling and keeping the hips immobile, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice tension on your abdominals. The lower back should always stay in contact with the ball. Hold the contraction for a second, before you inhale and go back to the initial position.

14. Exercise Ball – Side Crunches

© Sasham | Dreamstime.com – Fitball exercising. Bending the body on fitball. Female

Lie sideways with one hip on top of an exercise ball. Place your arms behind your head. Put your top foot behind your bottom foot and crunch upwards on the exercise ball lifting your upper body while exhaling. Return to the starting position as you inhale. Alternate sides after each completed set.

15. Exercise Ball – Windshield Wipers

© Sasham | Dreamstime.com – Fitball exercising. Pendulum legs with fitball. Female

Lying flat on your back with the arms stretched out to each side and palms flat on the ground, squeeze an exercise ball in between your feet and raise your legs to the ceiling. Pressing the ball with your feet and exhaling, lower the legs to one side as far as possible without letting the upper back or arms come off the ground. Then inhale, return the ball back to the center and do the same for the opposite side.

16. Exercise Ball – Ball Turns

© Sasham | Dreamstime.com – Fitball exercising. Turns torso sitting on fitball. Female

Sit upright on an exercise ball, placing your hands behind your head and planting your feet firmly on the ground. This is your starting position. Slowly turn to the side while exhaling, using your waist and tensing your abdomen, while keeping the legs immobile and balancing on the ball. Hold the contraction for a second then return to the starting position while inhaling and do the same for the opposite side.

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