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  • Assume your position in the captain’s chair with your lower back in the back rest and your hands on the grips.
  • Extend your legs toward the floor.
  • Keep your legs together and bend at the hips to raise your legs parallel to the floor.
  • Move slowly and deliberately — avoid swinging so that momentum takes over.
  • Return them to the starting position, again using control to avoid swinging.

  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

  • Get into your support hold, squeeze your core, and extend both legs in front of you, keeping your legs as straight as possible.
  • Try to focus on keeping your chest up and toes pointed to keep every muscle in your legs active.
  • Hold for time, working up to 30-second holds.

  • Lie on your back, legs straight and together.
  • Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
  • Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
  • Raise your legs back up. Repeat.

  • Hook feet under foot or ankle brace and lie supine on incline bench with hips and knees bent.
  • Place hands behind neck.
  • Flex and twist waist to one direction while raising torso from bench by bending hips.
  • Return until back of shoulders contact padded incline board.
  • Repeat to opposite side alternating twists.

  • Adjust the straps so the handles are at an appropriate height.
  • Put your palms on the ground and your back should be facing the ground and eyes towards the ceiling.
  • Position yourself in front of the suspension system, place your feet into the handles. Begin with your legs straight and your hips extended. This will be your starting position.
  • Initiate the movement by flexing the hips and knees, drawing your knees towards your chest. Pause during the peak contraction, and then return to the starting position.

  • Lie supine on bench or floor. Grasp sides of bench for support.
  • Raise legs by flexing hips while flexing knees until hips are fully flexed.
  • Continue to raise knees toward shoulders by flexing waist, raising hips from board.
  • Return until waist, hips and knees are extended. Repeat.

  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

  • Place feet above the bench or low overhanging stationary object.
  • Lie supine on floor, mat, or sit-up bench with hips and knees bent.
  • Place hands behind neck.
  • Flex and twist waist to one direction while raising torso from bench by bending hips.
  • Return until back of shoulders contact floor or mat.
  • Repeat to opposite side alternating twist
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