Lever Lying Crunch (VERSION 2) (female)
Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.
Lying Elbow to Knee
Lie on the floor, keeping your back pressed to the ground and your hands behind your head. Raise your knees so your thighs are roughly perpendicular to the floor. Touch your opposite elbow to the opposite leg. That's one rep Repeat.
Stability Ball Crunch (Full range hands behind head)
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent. Gently hyperextend back on contour of ball. Place hands behind neck or beside head. Flex waist to raise upper torso. Return to original position. Repeat.
Lever Lying Crunch
Lie on machine with legs over pads or feet on foot bar. Grasp bars near head at each side. With hips stationary, raise upper back pad by flexing waist. Return and repeat.
Ab Roller Crunch
Lie down with your head on the headrest. Place the ab rocker on the floor with the headrest behind you. Lie down on your back inside the rocker so that your head is resting on the headrest and the upper roll bar is positioned above your chest. Make sure your head, neck, and back
Cable Standing One Arm Serratus (Obliques) Crunch
Set up a pulley cable machine with a grip attachment and the weight of your choice. If you are doing this for the first time, start with a lighter weight. Grab the handle using your left hand so that it faces your body. Make sure your forearm is positioned at an angle of 90-degrees
Cable Standing Serratus (Obliques) Crunch
Start off standing with your side next to a high pulley cable machine with a grip attachment connected to the machine. Grasp the handle with one of your hands, with your feet shoulder width apart and the other arm rested at your side. Slowly pull down with the arm grasping the cable with your
Weighted Decline Crunch
Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. Return back to
Glute Ham Developer Crunch
Sit with your feet set in the foot holds and your butt slightly past/off the cushions (i.e. away from your feet). Keep your knees bent when sitting in this upright position (i.e. the start position). Lower yourself backwards, keeping your spine neutral and your knees bent – you will only move to parallel if
Weighted Hanging Straight Leg Raise
Place weight between ankles or use no weight. Grasp and hang from high bar. With knees straight, raise legs by flexing hips until thighs are just past parallel to floor. Return until hips are extended downward. Repeat.
Weighted Captains Chair Leg Raise
Place a dumbbell on its side inside the captain’s chair. Get into the captain’s chair with your forearms on the pads, your hands on the handles, and your back against the back pad. Press your lower back against the back pad. Pinch the dumbbell between the arches of your feet. Keeping the dumbbell pinched
Captains Chair Leg Raise
Stand in the frame with your arms resting on the arms of the chair. Grab on to the handles of the chair, if it has them. Check that your arm position is firm (you need to be able to lift your bodyweight from the floor). Inhale as you engage your abdominal muscles to prepare