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Targeting: Rectus abdominis or (6-pack). Use two
dumbbells or a medicine ball that's at a weight you can
perform 10-12reps.
Tip:
Maintain a neutral spine by drawing your navel inward
toward your spine.
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Target: Rectus abdominis or (6-pack). Using a
medicine ball and an incline bench perform sit-ups for
a desired amount of repetitions. Starting position
should be with your shoulders in contact with the
bench. With each rep maintain a full range of motion.
Tip:
Use a controlled motion.
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Target: Rectus abdominis, Obliques, Iliopsoas. Your
hands should only support the head, not pull on the
neck. Goal is to touch the opposite elbow to opposite
knee while contracting the abdominals.
Tip:
Try keeping your elbow and knee in a fixed position
and only use abdominal contraction to touch the elbow
to the knee.
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Target: Obliques. Lie on back on floor or mat with
arms extended out to sides. Raise legs upward with
knees slightly bent or full bent.
Tip: To increase resistance, straighten the legs during
rotation and/or place a medicine ball between the lower
legs.
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Target: Transverse abdominis. Extend opposite arm
opposite leg simultaneously and hold for 3-5 seconds
then lower them. Repeat other side.
Tip: Draw the navel toward the spine.
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Target: Transverse abdominis. Support your upper
body on the forearms or with your arms extended.
When you flex the hip and rotate internally maintain a
neutral spine.
Tip: Draw the navel toward the spine.
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