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The Bicycle Maneuver:
No special equipment is needed for this top notch ab exercise. You need to lay on the floor.
If you can afford to invest in an exercise mat that would be the best option.
However, you can also use a towel or lay on your carpeted floor.
While lying on your back, press your lower back to the floor. Place your hands beside your head,
bring your knees to 45-degree angle (halfway between straight up toward the ceiling and level with the floor)
and begin a pedal motion by touching opposite elbow to opposite knee, alternating each side.
You will definitely feel the tightening and burning in your abs with this exercise.
Start with repetitions of 10-20 at first.
Abs Crunch On A Ball:
Sit in upright position on the ball with your feet flat on floor.
Walk feet forward allowing the ball to roll under your body until it is positioned on your lower to mid-back region.
Raise your hips slightly to create a “table top” position parallel to floor.
Place your hands across your chest.
*Note* Your head should be in a neutral position with a space between your chin and chest.
Target Muscles: Rectus Abdominal Muscles - known to many as your "six pack".
Vertical Leg Crunch:
Lay on the floor, an exercise mat with your legs bent 90 degrees at the hip.
Slowly lift your hips off the floor and towards the ceiling. Hold 5 seconds.
Lower hips to floor to starting position.
Remember to use your abdominal muscles and not your hip muscles.
Target Muscles: Lower Abdominals & Rectus Abdominals.
Long Arm Crunch:
Lay on your back on the floor or an exercise mat with your arms over your head and knees bent
with feet flat on the floor.
Curl your shoulders up and towards your knees keeping your arms overhead. Hold 5 seconds.
Lower slowly to starting position.
Remember to keep head and back in a neutral position.
Hyperextension or flexion of either may cause injury.
Target Muscles: Rectus Abdominals.
Abs Exercise Tubing Pull:
Lay on the floor, an exercise mat .
Start position: Lie back onto floor or bench with knees bent, both hands behind head.
Grasp handles and keep elbows out of site behind you.
Head should be in a neutral position with a space between chin and chest.
Secure exercise tubing approximately waist height (or 2-3 feet up from level of floor).
Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor.
Return to start position.
Remember to keep head and back in a neutral position.
Hyperextension or flexion may cause injury. To increase resistance, move away from tubing attachment point.
Target Muscles: Rectus Abdominals.
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