Hanging leg raise:
- The hanging leg raise is a core strengthening exercise that targets the entire abdominal region with an emphasis on the lower abdominals and hip flexors.
- Grab chin up bar with an overhand grip and hang with both arms straight and your feet off the ground.
- With your legs straight, tighten your core and use your abs to raise your feet towards your shoulders and pause when your thighs reach your chest. Exhale while you perform this movement.
- Now slowly return to the original position. Do not use momentum to bring your legs up and don’t allow your body to swing back and forth.
- Bicycle crunches are a great way to target the rectus abdominals and the obliques in one easy exercise
- Lie flat on your back with your lower back pressed to the ground and hand behind your head.
- Raise your legs such that your thighs are perpendicular to the ground and calves are parallel to the ground.
- Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head and straighten your right leg but do not touch it to the floor.
- Be sure to keep your elbows back and do not bring them forward your chest.
- Alternate sides by bringing your left elbow to the right knee by straightening your left leg.
- Repeat crunches in set of 20-25 repetitions on each side.
Decline bench crunch:
- Lie down on a decline bench by securing your legs at the end and place your hands on either side of your head but don’t lock your fingers.
- Contract or squeeze your abs as you raise your upper body and bring your elbows to the side of your thighs. Hold for a second and lower your body down slowly.
- Do not rest shoulders while crunch down and remember to keep 1-2 inches distance between the bench and your shoulders throughout the set.
- Repeat 15-20 repetitions in each set.
Decline oblique crunch:
- Lie down on a decline bench by securing your legs at the end.
- Raise your upper body off the bench until your torso comes to a 35-45 degree angle from the floor. Put right hand beside your head and the left on your thigh.
- Raise your body up and turn your torso to the left and continue until the right elbow touches the left knee. Keeps your abs tight and hold for a second.
- Now slowly lower your body back to the starting position while inhaling.
- Now switch to the right side once the set on left side are completed. Repetitions should be 20-25 on each side.
- Primary muscles involved in plank are transversus abdominis muscle, gluteus and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques.
- Get into pushup position and bend your elbows directly under shoulders to lower your forearms to the floor. Feet should be hip width apart, and elbows should be shoulder-width apart.
- Contract your abs, and then tuck your toes to lift your body.
- Your body should be in a straight line from head to heels.
- A fit, healthy guy should be able to do a two-minute plank. Or you can hold for as long as you can.
Seated knee tuck:
- Sit on a bench with your hands holding the front of a bench.
- Extend your legs in front and extend your torso so that your body forms a straight line.
- Crunch your torso forward and bring your knees to your chest.
- Lie on your left side with your knees straight.
- Place your left elbow directly under your shoulder to prop up your torso and align your head with your spine so that your body forms a straight line from your ankles to your shoulders.
- Now slowly contract your core and lift your hips downwards and upwards. This strengthens your sides and deep abs muscles. And then return to the starting position. Do 15-20 repetitions.
- Then switch the sides and repeat.