Gym EXERCISES

GYM EXERCISES

ABDOMINAL EXERCISES



Advanced back raise
Difficulty Level: Beginner
Injury Chance: Osteochondrosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Hook your feet under the leg anchor of a back-machine station.

Step 2: With your upper thighs on the pad and your hands behind your head, bend forward at the hips as far as you can. Keep your back rounded.

Step 3: Without swinging your shoulders, raise your torso until it's in line with your lower body, then lower it again.

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Band knee pull-in
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Lie on your back. Raise your bent legs and loop a band a little lower than your knees. Hold your arms on the floor.

Step 2: Without moving your arms, curl your knees to your chest.

Step 3:

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Bar crunch
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie on the bench with your knees bent. Extend your arms straight with dumbbells in your hands.

Step 2: Using the power of your obliques raise your head and shoulders upwards.

Step 3: Return to the starting position.

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Barbell side bend
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Abdominals
Muscle Groups: Obliques, Lower Back

INSTRUCTIONS:
Step 1: Bend over with feet shoulder-width apart. Put barbell onto your trapeziums and straighten your body.

Step 2: Take a deep breath, hold it and bend to the right.

Step 3: Return to the starting position.

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Bench and Swiss ball plank
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Put your forearms on a Swiss ball and your feet on a bench. Bend your elbows and get into a push-up position.

Step 2: Tense your abs. Hold the position for about half a minute. Breathe deeply.

Step 3:

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Bench plank
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Bend your elbows and rest on your forearms on a bench.

Step 2: Tighten your core. Hold the position for 30 seconds, breathing deeply.

Step 3:

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Bent-leg V-up
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie face up on the floor, your arms at your sides.

Step 2: Quickly lift your torso as you pull your knees to your chest. Keep your arms parallel to the floor.

Step 3:

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Bicycle kick
Difficulty Level: Intermediate
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Starting position: on your back with hands behind your head. Bring your knees to 45° angle.

Step 2: Simulate a pedal motion by touching opposite elbow to opposite knee, alternating each side. The closer to the floor you keep your legs, the more effective is the exercise. Complete 12-16 repetitions for each side alternating them.

Step 3:

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BOSU balance
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Stand on all fours on a BOSU.

Step 2: Straighten your right arm in front of you as you stretch your left leg behind. Try to hold your body in one line from fingers to toes.

Step 3:

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BOSU core balance
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Lie face down on a BOSU. Straighten your legs keeping your feet shoulder-width apart.

Step 2: Bend your knees and reach your arms back trying to touch your heels. Look forward and hold the position.

Step 3:

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BOSU knee pull-in
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your side on the BOSU. Your lower arm should rest on the floor. Hold your feet comfortably off the floor.

Step 2: Slowly bend your knees, pulling them in toward your chest. Go back to the starting position.

Step 3:

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BOSU sit-up
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on the BOSU on your back

Step 2: With your hands stretched forward, pull your torso up and forward with your abs, not your neck. Bring your hands just past your knees and then go back to the starting position.

Step 3:

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BOSU twist-crunch
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Lie on your back on a BOSU. Put your feet on the floor and your hands behind your head.

Step 2: Using your abdominal muscles, pull your upper body toward your knees, reaching with your right elbow toward your left knee. Go back to the starting position and repeat to the other side.

Step 3:

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BOSU v-sit
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Sit in the center or slightly forward with your hands on both sides for support.

Step 2: Lift your legs with your knees bent. Balance, keeping your torso straight, shoulders relaxed and abs engaged. Hold for 20-30 seconds.

Step 3:

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Cable kneeling crunch
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Abdominals
Muscle Groups: Upper Abdomen, Obliques

INSTRUCTIONS:
Step 1: In the kneeling position grip the cable trunk’s handle with both hands. Keeping the handle in front of you, bend down humping your back and trying to reach your abs with your head. Your pelvis slides in the opposite direction.

Step 2: Hold for a brief second in the lowest point to make your abs feel the maximum contraction. Return to the starting position.

Step 3:

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Cable standing crunch
Difficulty Level: Beginner
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Attach a rope handle to a high cable pulley and stand upright with your chest to the weight stack. Hold the ends of the rope in each hand by the sides of your head.

Step 2: Bend your head and torso down remembering to keep your hands by the side of your head.

Step 3: Hold, then return to the upright starting position.

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Clam
Difficulty Level: Beginner
Injury Chance: Osteochondrosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on the floor with your hands behind your head. Bring your knees to a 90° angle to your torso. Legs are pressed together.

Step 2: With your abs contracted raise both your shoulders and pelvis up as if trying to reach the ceiling with your knees. Complete 3 full sets of 25 repetitions.

Step 3:

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Core stability on BOSU
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on the BOSU on your side, your arms crossed on your chest. Make sure that your shoulder is not touching the ground.

Step 2: Slowly raise your feet off the ground and hold this position, balancing on the BOSU for 15-45 seconds.

Step 3:

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Crossed arms crunch on BOSU
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie with the small of your back on the BOSU, knees bent. Put your feet firmly on the floor. Cross your arms on your chest.

Step 2: With your abdominal muscles, slowly pull your torso toward your knees. Hold, and go back to the starting position.

Step 3:

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Crossed-leg crunch
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on your back, your legs bent, with your left foot over the right knee. Put your hands behind your head.

Step 2: Crunch your upper body and try to reach your left knee with your right elbow.

Step 3:

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Crunch twist
Difficulty Level: Beginner
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Lie down on your back with your feet flat on the floor and knees bent. Place your hands behind your head.

Step 2: Begin to curl your right shoulder towards your left knee until your right shoulder blade rises above the floor. Hold for 3-5 seconds while actively crunching your abdominal muscles.

Step 3: Slowly return to the starting position and repeat with the opposite side of the body.

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Dead bug
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie back on the BOSU, drawing the knees toward your chest and keeping your hands on the dome for support.

Step 2: Take your hands away and see if you can keep the balance. Raise your arms straight up and extend the knees until they're at 90 degrees. Balance for 20-30 seconds.

Step 3:

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Dip station bent leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Stand in the machine using your arms and shoulders to support your weight.

Step 2: Raise your legs as high as you can, bending them simultaneously.

Step 3:

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Dip station bent leg raise with twist
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Stand in the machine using your arms and shoulders to support your weight.

Step 2: Raise your legs to your side as high as you can, bending them simultaneously. Alternate sides.

Step 3:

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Dip station leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Stand in the machine using your arms and shoulders to support your weight.

Step 2: Keeping your legs straight, raise your legs till they are parallel with the floor.

Step 3:

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Dumbbell bilateral twist
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on your back with a dumbbell in both hands over your chest. Lift your legs and bend your knees 90 degrees.

Step 2: Lower your legs to the left and your arms to the right. Reverse the movement.

Step 3:

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Dumbbell overhead squat
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Stand up straight holding one dumbbell over your head, your arm fully extended.

Step 2: Squat down, bending your hips and knees. Go back to the starting position.

Step 3:

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Dumbbell plank combo
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Put a pair of dumbbells shoulder-width apart on a step. Take a plank position with your hands holding the dumbbells

Step 2: Lift the left dumbbell and simultaneously raise your right leg so that it's parallel to the floor.

Step 3:

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Dumbbell side bend
Difficulty Level: Beginner
Injury Chance: Spinal curvature
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Legs are shoulder-width apart.

Step 2: Straighten you arm with a dumbbell in hand.

Step 3: Bend your torso to the hand with the dumbbell.

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Dumbbell toe touch
Difficulty Level: Beginner
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie on your back holding a dumbbell with both hands.

Step 2: Raise your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest

Step 3: Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell. Avoid bending your knees and try to lift your chest and shoulders higher with each rep.

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Dumbbell torso twist
Difficulty Level: Beginner
Injury Chance: Spinal curvature
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Legs are shoulder-width apart. With both hands keep the dumbbells on the waist-level.

Step 2: Rotate the upper part of your body left and right alternating the sides.

Step 3:

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Dumbbell wood chop
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a dumbbell with both hands above your shoulder. Twist your torso to the side.

Step 2: Bring the dumbbell down in the opposite direction. Go back to the starting position.

Step 3:

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Floor wiper
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie on your back holding a barbell above your chest, your arms straight.

Step 2: Raise your legs and bring your feet to one plate. Lower them back, then raise your feet to touch the other plate.

Step 3:

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Half plank
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Take a push-up position, resting on your toes and forearms. Your elbows are right under your shoulders. Keep your body in a straight line.

Step 2:

Step 3:

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Half-kneeling chop with twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Kneel down so that your knee closer to the station is bent 90 degrees, with your foot flat on the floor. Keep your outside knee on the floor. Twist your torso to grab the rope with both hands your torso facing the cable machine.

Step 2: In one movement, pull the rope down next to your outside hip and twist your torso. Go back to the starting position.

Step 3:

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Hanging bent leg raise
Difficulty Level: Intermediate
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Hamstrings

INSTRUCTIONS:
Step 1: Grab the horizontal bar of the cable crossover and hang yourself at an arm's length.

Step 2: Inhale and pull your knees to your ribcage.

Step 3: Return to the starting position.

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Hanging lateral leg raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Take an overhand grip at a chin-up bar and hang from it at an arm's length. Lift your legs and bend your knees at 90 degrees.

Step 2: Rotate your knees to one side, until your lower legs are almost parallel to the floor. Hold, and go back to the starting position. Alternate sides.

Step 3:

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Hanging leg arc
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Hang from the bar, your legs to one side of the bench. Keep your feet together and knees slightly bent.

Step 2: Maintaining the bend in your knees, lift your legs over the bench and bring your feet to the opposite side in an arc. Repeat back and forth.

Step 3:

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Hanging side leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hang from a bar overhead, your arms and legs straightened.

Step 2: Raise your legs up and to the side, at a 90-degree angle to your hips. Lower your legs and repeat to the other side, keep your arms straight.

Step 3:

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Hanging single-knee raises
Difficulty Level: Intermediate
Injury Chance: Spinal curvature
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Hang on a pull-up bar with both your legs straight, hands shoulder-width apart.

Step 2: Exhale and slowly lift one knee toward your chest.

Step 3:

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Hanging straight leg raise
Difficulty Level: Advanced
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Hamstrings

INSTRUCTIONS:
Step 1: Grab the horizontal bar of the cable crossover and hang yourself at an arm's length.

Step 2: Bring your straight legs to 90° angle to your torso. Keep legs as straight as possible.

Step 3: Slowly return your legs to the starting position. Repeat several times.

Click to return to main body parts list.

High cable rotation
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Take the handle of a high pulley with both hands. With your torso and both arms facing the stack, step away to feel some tension.

Step 2: Twist your torso to the right, keeping your arms straight.

Step 3:

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High woodchopper
Difficulty Level: Intermediate
Injury Chance: Spinal curvature
Main Body Part: Abdominals
Muscle Groups: Upper Abdomen, Obliques

INSTRUCTIONS:
Step 1: Stand with your side to the cable machine. Grip the handle of the upper block of your cable trunk with both hands.

Step 2: While keeping your arms by shoulder, rotate your body and pull your arms down towards the floor.

Step 3: Complete necessary number of repetitions for one side and switch to the other.

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Incline crunch
Difficulty Level: Intermediate
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Hook your lower shins under the pad and lie back on the bench.

Step 2: Clasp your hands behind your head and curl your body up contracting your abs. Squeeze forcefully, and back down to the starting position.

Step 3:

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Incline crunch with feet up
Difficulty Level: Beginner
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie down on the incline bench, with your head lower than your feet. Hook both feet under a foot brace, your legs bent 90 degrees. Clasp your hands behind your head.

Step 2: Raise your upper body bending your waist. Go back to the starting position.

Step 3:

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Incline side twist
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Take a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees with your feet flat on the floor, and hold the ball against your chest

Step 2: Raise your torso into the sitting position and twist to one side, holding the ball in straight arms.

Step 3:

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Incline twisted sit-up
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit down on an incline bench and hook your feet under the pad. With your knees slightly bent, lower your torso a few inches to the bench, put your hands behind your head and your chin on your chest.

Step 2: Twist your upper body to the right. In this position, inhale and lower your torso down until your lower back touches the board. Go back to the starting position, exhale, twist your upper body to the left and repeat the same movement.

Step 3:

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Inclined reverse crunch
Difficulty Level: Advanced
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lying on a slant board, with your thighs lower than your head, keep your knees slightly bent.

Step 2: Slowly lift your thighs up and towards your torso. Keep your knees at the same angle throughout the exercise.

Step 3: Pause, then slowly lower your thighs to the starting position.

Click to return to main body parts list.

Jackknife
Difficulty Level: Intermediate
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Keep your shoulders positioned directly above your hands. Arms are straightened, the ball is placed directly under your shins.

Step 2: Keeping this position, slowly breathe out, raise your pelvis and roll your feet in towards your chest, with your body forming a 90° angle. Breathing in return to the starting position.

Step 3:

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Kettlebell round pass
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Hold a kettlebell in both hands in front of you. Put your feet shoulder-width apart.

Step 2: Holding the kettlebell in one hand, move both arms behind your back. Grab the kettlebell with the other hand and move both arms back to the front.

Step 3:

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Kettlebell windmill
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Hamstrings

INSTRUCTIONS:
Step 1: Hold a kettlebell overhead with one arm.

Step 2: Push your butt out in the direction of the kettlebell.

Step 3: Bend your torso down to the side opposite to the kettlebell. Hold and reverse the motion back to the starting position.

Click to return to main body parts list.

Kneeling chop with twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Kneel down next to the handle with one side facing the weight stack. Rotate your body and grab the rope with both hands, your torso facing the cable machine.

Step 2: In one movement, pull the rope down next to your outside hip and twist your torso. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Kneeling semi-plank
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Lower Back

INSTRUCTIONS:
Step 1: Take a push-up position resting on your forearms. Bend your knees so that they support your body weight. Tighten your abs. Hold the position for as long as you can, breathing deeply.

Step 2:

Step 3:

Click to return to main body parts list.

Lateral leg fall
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Adductors

INSTRUCTIONS:
Step 1: Lie down on the floor. Raise one leg as straight as you can.

Step 2: Lower this leg to the opposite side. Your upper back should remain on the floor.

Step 3:

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Lateral leg kick
Difficulty Level: Advanced
Injury Chance: Osteochondrosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your side. Bend your legs 90 degrees. Rest on your forearm. Raise your upper arm and leg parallel to the floor.

Step 2: Bring the elbow of the upper arm and the knee of the upper leg together.

Step 3:

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Lateral medicine ball sit-up
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a medicine ball in both hands as you lie on the floor. Move onto your hip and hold the ball above your head and a little to the side.

Step 2: Curl up bringing the ball between your legs.

Step 3: Lower your torso and move onto the other hip. Repeat the movement.

Click to return to main body parts list.

Lying side leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Lie on your side with your legs straight, one on top of the other. Support your head with your hand.

Step 2: Keeping your upper leg straight, raise it as high as possible. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Machine left torso rotation
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit on the machine, your elbows behind the pad.

Step 2: Rotate your torso to the left. Hold and go back. Keep your chest and shoulders upright.

Step 3:

Click to return to main body parts list.

Machine right torso rotation
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit on the machine, your elbows behind the pad.

Step 2: Rotate your torso to the right. Hold and go back. Keep your chest and shoulders upright.

Step 3:

Click to return to main body parts list.

Machine seated crunch
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Sit straight with the handles at the sides of your head and your elbows on the pad.

Step 2: Lean forward pulling the handles down, as you crunch your torso and round your back. Go back to the starting position.

Step 3:

Click to return to main body parts list.

McGill curl-up
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your back on the floor, one leg straight and the other leg bent. Put your palms under the natural arch in your lower back.

Step 2: Raise your head and shoulders off the floor and hold this position for several seconds, breathing deeply.

Step 3:

Click to return to main body parts list.

Medicine ball advanced lying twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your back. Squeeze a medicine ball between your ankles and raise your legs.

Step 2: Tense your abs and lower your legs to the side. Keep your back in contact with the floor all the time.

Step 3:

Click to return to main body parts list.

Medicine ball balance
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Take a plank position with your right hand on a medicine ball and your left hand on the floor. Tense your core.

Step 2: Raise your left arm until it's parallel to the floor. Hold the position as long as you can.

Step 3:

Click to return to main body parts list.

Medicine ball crunch
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your back your legs straight. Hold a medicine ball with both hands above your head.

Step 2: Raise your torso and bend your right knee toward your chest, moving the ball above your knee.

Step 3:

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Medicine ball hold-and-grab
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Lie down on your back. Hold a medicine ball straight behind your head and stretch out your arms and legs.

Step 2: Crunch up and raise your feet to your hands. Put medicine ball between your feet and go back to the starting position.

Step 3: Do another crunch, raise your legs and take the ball from between your feet. Go back to the starting position.

Click to return to main body parts list.

Medicine ball leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your back. Hold a medicine ball between your ankles.

Step 2: Raise your legs straight up.

Step 3:

Click to return to main body parts list.

Medicine ball lying twist
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your back. Bend your legs and squeeze a medicine ball between your thighs. Raise your bent legs.

Step 2: Tense your abs and lower your knees to the side. Keep your back in contact with the floor all the time.

Step 3:

Click to return to main body parts list.

Medicine ball situp
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Take a medicine ball with both hands and lie on your back. Bend your knees 90 degrees, put your feet flat on the floor and hold the ball against your chest.

Step 2: Do a situp.

Step 3:

Click to return to main body parts list.

Modified machine left torso rotation
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit on the machine with your abs tight, chest up and back straight. Grab the handles.

Step 2: Controlling your motion, twist your torso left. Contract your abs fully. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Modified machine right torso rotation
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit on the machine with your abs tight, chest up and back straight. Grab the handles.

Step 2: Controlling your motion, twist your torso right. Contract your abs fully. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Mountain climber
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Take a push-up position with your arms completely straight.

Step 2: Maintaining your lower back posture, slowly move one knee to your chest. Return to the starting position, and repeat with the other leg.

Step 3:

Click to return to main body parts list.

Negative sit-up
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Sit with your feet flat on the floor, your legs bent. Pull back your elbows.

Step 2: Slowly lower your back to the floor.

Step 3:

Click to return to main body parts list.

Ninja kick on BOSU
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on the BOSU on your side. Stretch out your top leg, and bend your bottom leg. Put your hands behind your head.

Step 2: Lift your upper leg and upper body.

Step 3:

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Oblique extension
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Lower Back

INSTRUCTIONS:
Step 1: Lie on a back extension machine, your thighs on the pads and your body bent at the waist, arms across your chest.

Step 2: Raise your upper body and twist your torso to the side. Go back and repeat, twisting to the other side.

Step 3:

Click to return to main body parts list.

One-leg drop
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Lie on your back on the floor. Hold one leg to your torso with both hands. Raise the other leg perpendicular to the floor.

Step 2: Keeping the arch in your lower back, brace your core and slowly lower your foot as close to the floor as you can. Go back to the starting position.

Step 3:

Click to return to main body parts list.

One-leg medicine ball hip raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Put one foot on a medicine ball. Hold your other foot straight above your hip with your leg nearly straight.

Step 2: Raise your hips, hold and go back to the starting position.

Step 3:

Click to return to main body parts list.

Pulse up
Difficulty Level: Intermediate
Injury Chance: Low degree myopia
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Lower Back

INSTRUCTIONS:
Step 1: Lie face up on the mat.

Step 2: Start extending your legs straight up with a slight bend in the knees keeping legs perpendicular to the floor.

Step 3: Lift your hips upwards. Complete 2-3 full sets of 15-20 repetitions.

Click to return to main body parts list.

Rollback
Difficulty Level: Beginner
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie on your back with your head and arms raised. Arms placed along your body, knees bent, feet on the floor.

Step 2: Pull your upper body to your knees.

Step 3: Roll backwards, rounding your spine while you hold your chin to your chest. Stop two-thirds of the way to the floor.

Click to return to main body parts list.

Rotation side plank
Difficulty Level: Advanced
Injury Chance: Elbow joint trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Lower Back

INSTRUCTIONS:
Step 1: Lie on your side, your knees straight. Rest on your forearm. Put the other hand on your hip. Raise your hips so that your body is in a straight line from your head to toes.

Step 2: Rest on both elbows.

Step 3: Now rest on the opposite elbow.

Click to return to main body parts list.

Russian twist
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Lower Back

INSTRUCTIONS:
Step 1: Sit on the floor, your legs bent, and your torso tilted a bit backward. Hold your arms straightened in front of your torso.

Step 2: Rotate your torso to one side, back to the center position and to the other side.

Step 3:

Click to return to main body parts list.

Saxon side bend
Difficulty Level: Beginner
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Deltoids

INSTRUCTIONS:
Step 1: Stand straight with your feet shoulder-width apart. Arms with dumbbells in both hands are slightly bent over your head.

Step 2: Bend your torso to the side with your arms still up.

Step 3:

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Seated jackknife
Difficulty Level: Intermediate
Injury Chance: Waist trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on the bench and grab onto the bench sides for support. Bent your knees slightly. Straighten your ankles perpendicularly to your legs.

Step 2: Raise your hips towards your ribcage and hold 2 seconds. Complete 8 repetitions.

Step 3:

Click to return to main body parts list.

Side bridge
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Lie on your side with your legs straight out. Turn sideways and raise your body off the floor, with one bent arm parallel to the floor.

Step 2: Keep your abdominal muscles tight for 30-60 seconds. Try to keep your body in a straight line and your elbow directly under your shoulder.

Step 3: Return to the starting position and repeat.

Click to return to main body parts list.

Side bridge with back reach
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Hold a weight in your right hand. Lie on your left side holding your upper body on your left forearm. Raise your hips until your body forms a straight line.

Step 2: Reach under your torso with the weight and bring it behind your body. Go back to the starting position.

Step 3:

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Side crunch
Difficulty Level: Intermediate
Injury Chance: Spinal curvature
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on one side with your knees slightly bent. The arm you lie on is straight in front of you perpendicular to your body. Palm turned to the floor. The other hand is behind your head.

Step 2: Make slow crunches raising the upper part of the body, directing your elbow upwards.

Step 3:

Click to return to main body parts list.

Side plank combo
Difficulty Level: Intermediate
Injury Chance: Elbow joint trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Lower Back

INSTRUCTIONS:
Step 1: Lie on your side, your knees straight, resting on your forearm. Put the other hand on your hip.

Step 2: Lift your top leg, and move back and forth.

Step 3:

Click to return to main body parts list.

Sit-up twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Starting position: lie on your back with knees bent, hands behind your head and elbows apart.

Step 2: Do crunches touching opposite elbow to opposite knee, alternating each side. Complete 30 crunches for each side.

Step 3:

Click to return to main body parts list.

Sprinter
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your back, keep your hands at your side, legs extended straight, and heels held about 5 inches off the floor.

Step 2: Slowly, start sitting up while elevating your right arm with the elbow bent so it resembles a sprinter’s pumping motion. At the peak of the sit-up, bring your left knee to your chest.

Step 3: Return to the starting position, keeping your legs straight, and repeat with the opposite arm and leg.

Click to return to main body parts list.

Standing oblique crunch
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Standing by the cable trunk, grip the handle attached to the higher block.

Step 2: Bend your waist towards the cable machine making the handle go down.

Step 3: Repeat with the other hand.

Click to return to main body parts list.

Star sit-up
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on your back, your arms stretched out to your sides.

Step 2: Sit up reaching your left foot with your right hand.

Step 3:

Click to return to main body parts list.

Starfish side plank on BOSU
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Abductors

INSTRUCTIONS:
Step 1: Begin in a side plank, with one hand on the BOSU and one foot on the ground. Be sure that your body is in a straight line.

Step 2: Raise your top leg and arm. Hold this position for as long as you are comfortable.

Step 3:

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Steam engine
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Legs are shoulder-width apart. Clasp your hands behind your head.

Step 2: Touch opposite elbow to opposite knee while crunching.

Step 3: Alternate sides, repeat the exercise for 25-30 seconds.

Click to return to main body parts list.

Straight one-arm cable raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Stand with your side to a cable station. Take a low-pulley cable handle with the opposite hand.

Step 2: Pull the handle diagonally across your body. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball balance
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Sit down on a Swiss ball. Roll it in circles under your bottom, keeping the ball in constant contact with your body. One foot should be on the floor at all times.

Step 2:

Step 3:

Click to return to main body parts list.

Swiss ball crunch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Upper Abdomen, Lower Back

INSTRUCTIONS:
Step 1: Start position: sit in upright position on your exercise ball with feet on the floor. Walk feet forward allowing exercise ball to roll underneath body until it is positioned between lower back and buttocks. Place hands across your chest. Raise hips slight

Step 2: In this position contract the abdominal and raise shoulders, neck and head up. Stay up within 2-3 seconds

Step 3: Slowly return to start position. Complete 3 full sets of 15 to 20 repetitions.

Click to return to main body parts list.

Swiss ball hip raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Put your head and upper back on a Swiss ball.

Step 2: Raise your hips.

Step 3:

Click to return to main body parts list.

Swiss ball leg curl
Difficulty Level: Advanced
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Upper Abdomen, Obliques

INSTRUCTIONS:
Step 1: Lie supine on the mat with your feet on the ball. Bring you knees to a 90° angle and position your shins parallel to each other.

Step 2: Contracting your abs lift your thighs and lower back to form a straight line. Stay in this position for several seconds and slowly go down.

Step 3:

Click to return to main body parts list.

Swiss ball lying waist twist
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie face up on the floor, your arms extended to your sides. Hold a Swiss ball between your lower legs and the back of your thighs, with your legs bent 90 degrees.

Step 2: Tighten your abs and twist your waist to one side, bringing your legs as low as you can. Repeat to the opposite side.

Step 3:

Click to return to main body parts list.

Swiss ball oblique crunch
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on your side and fix your feet against a wall or a fitness machine.

Step 2: Tighten your obliques and slowly lift your torso to the side off the ball as high as possible. Return to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball one-leg hip raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: With your head and upper back on a Swiss ball, lift one leg in the air so it's in line with the other thigh.

Step 2: Raise your hips.

Step 3:

Click to return to main body parts list.

Swiss ball one-leg hip raise combo
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Raise one leg in the air so that it's a few inches off the ball, nearly in line with your thigh. Put your arms out to your sides at 45-degree angles to your torso.

Step 2: Push your hips up and pull your heel toward you.

Step 3:

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Swiss ball pelvis raise
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Upper Abdomen, Obliques

INSTRUCTIONS:
Step 1: Lie on the floor with your calves on a Swiss ball.

Step 2: Bend your knees and raise your hips to roll the ball to your butt. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball plank
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Put your forearms on a Swiss ball so that your elbows are under your shoulders. Raise your chest and straighten your body in one line from feet to head. Brace your core. Hold the position for up to a minute.

Step 2:

Step 3:

Click to return to main body parts list.

Swiss ball reverse jackknife
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Take a push-up position with your arms straight and your shins on a Swiss ball.

Step 2: Pull the Swiss ball to your chest with your feet. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball Russian twist
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie with your middle and upper back on a Swiss ball, your hips raised. Hold your arms straight out above your chest, your palms together.

Step 2: Tighten your abs and twist your upper body to one side as far as you can. Reverse your movement.

Step 3:

Click to return to main body parts list.

Swiss ball sit-up
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Sit in an upright position with your feet apart. Roll the ball a bit forward. Lay your back on the ball.

Step 2: Place hands on your head or neck. Raise your body up using your abs, not hands. Contract the abdominals in the upright position.

Step 3: Return to the starting position and repeat. Complete 3 full sets of 15 to 20 repetitions.

Click to return to main body parts list.

Swiss ball straight arm crunch
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie with your shoulders and back on a Swiss ball. Extend your arms up.

Step 2: Lift your shoulder blades off the ball as your hands reach for the ceiling. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Swiss ball torso twist
Difficulty Level: Intermediate
Injury Chance: Scoliosis
Main Body Part: Abdominals
Muscle Groups: Obliques, None

INSTRUCTIONS:
Step 1: Sit in upright position on your exercise ball. Walk feet forward allowing exercise ball to roll underneath body until it is positioned between lower back and buttocks.

Step 2: Take dumbbells in your hands.

Step 3: Start rotating from left to right.

Click to return to main body parts list.

Swiss ball V leg raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on your back with a Swiss ball between your legs so that one leg is on the top of the other. Keep your legs straight and spread out your arms out to the sides for support.

Step 2: Lower your legs toward the floor. Do not let your feet rest on the floor.

Step 3:

Click to return to main body parts list.

Table
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Quadriceps

INSTRUCTIONS:
Step 1: Sit down on a mat. Bend your legs and put your feet on the floor shoulder-width apart. Put your hands directly under your shoulders, your fingers pointing forward. Straighten your back and open your chest.

Step 2: Raise your buttocks off the floor so that your body is straight and parallel to the floor, from your knees to your shoulders.

Step 3:

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Three point plank
Difficulty Level: Advanced
Injury Chance: Shoulder girdle trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Upper Abdomen

INSTRUCTIONS:
Step 1: Take a plank pose resting on your forearms and toes. Put the toes of one foot on the heel of the other foot. Hold the pose for as long as you can. Switch legs.

Step 2:

Step 3:

Click to return to main body parts list.

Toe touch
Difficulty Level: Beginner
Injury Chance: Osteochondrosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, None

INSTRUCTIONS:
Step 1: Lie on your back with your legs and arms stretched on the floor.

Step 2: At the same time start stretching your arms and legs up, raising your shoulders and balancing on your lower back. Reverse the motion and return to the starting position.

Step 3:

Click to return to main body parts list.

Upward wall walk
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie down on the floor. Raise your legs straight 45 degrees. Move your legs up and down, as if you were trying to walk up a wall.

Step 2:

Step 3:

Click to return to main body parts list.

V-sit with medicine ball
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie face up on the floor with your legs straight. Hold a medicine ball, your arms straight above your head.

Step 2: Lift your torso and legs together as you bring the ball toward your feet. Go back to the starting position.

Step 3:

Click to return to main body parts list.

V-up
Difficulty Level: Intermediate
Injury Chance: Osteochondrosis
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your back with your legs on the floor and arms up.

Step 2: With your abs contracted raise your shoulders and torso towards your raised legs.

Step 3: Stretch your hands towards your feet.

Click to return to main body parts list.

Weighted crunch
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your back with your knees bent. Hold a weight plate or dumbbell on your chest.

Step 2: Do a crunch.

Step 3:

Click to return to main body parts list.

Weighted hip raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Glutes

INSTRUCTIONS:
Step 1: Lie on your back. Bend your knees and put your feet flat on the floor. Put a weight plate on your hips.

Step 2: Squeeze your glutes and raise your hips. Hold for several seconds, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Weighted oblique extension
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Lower Back

INSTRUCTIONS:
Step 1: Lie on a back extension machine, your thighs on the pads and your body bent at the waist. Hold a weight plate in your hands, your arms across your chest.

Step 2: Raise your upper body and twist your torso to the side. Go back and repeat, twisting to the other side.

Step 3:

Click to return to main body parts list.

Weighted Swiss ball crunch
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Abdominals
Muscle Groups: Rectus Abdominis, Obliques

INSTRUCTIONS:
Step 1: Lie on your back on a Swiss ball holding a weight plate across your chest.

Step 2: Raise your head and shoulders and crunch your chest toward your pelvis.

Step 3: Pause, then slowly return to the starting position.

Click to return to main body parts list.

Windmill
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Abdominals
Muscle Groups: Obliques, Rectus Abdominis

INSTRUCTIONS:
Step 1: Bend your torso forward until it's almost parallel to the floor. Bend your knees so that your arms go straight down from your shoulders and palms face in. Tighten your abs.

Step 2: Twist your torso to the left, reaching as high as you can with your right arm.

Step 3: Hold, go back to the starting position and repeat the movement to the left.

Click to return to main body parts list.