Ab Exercises Part 1

Just thought i would share with you two of our..

Ab Exercises Part 1

Just thought i would share with you two of our favorite ab exercises, these two have worked wonders for us. We will show you have to do and write a step by step guide on how to perform each exercise. 

BOTTOMS UP!

Bottoms up relaxed Bottoms up

Bottoms Up Instructions

  1. Begin by lying on your back on the ground. Your legs should be straight and your arms at your side. This will be your starting position.
  2. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and elevate your pelvis to raise your glutes from the floor.
  3. After a brief pause, return to the starting position.

Notes:

  • Attach ankle straps so that it will give added resistance to your workout! 
  • Perform it slow and squeeze at the top. 

Bottoms Up Overview

Bottoms up is a great way to isolate and work the whole of your abs.

Hanging knee Raises 

Hanging leg raise relaxed Hanging leg raise knees up

Knee Raise Instructions

  1. Dead Hang from a pull-up bar or gymnastics rings with a grip that’s comfortable, with your arms and legs fully extended, and feet off the ground.  
  2. Raise your knees up towards your chest as high as possible. 
  3. Hold for a brief moment and slowly return to the starting position. 
  4. Repeat for required repetitions. 

Notes:

  • Avoid using momentum or swinging during the exercise. 
  • Perform the knee raise slowly and controlled. 

Knee Raise Overview

The hanging knee raise is a great exercise for isolating the abdominal muscles, building strength in the hip flexors and developing the six pack. 


Hanging Knee Raises for Beginners

If you’re just starting out with the hanging knee raise exercise it’s important to perform it bodyweight only until you’ve developed sufficient strength and balance to control the movement.

Once you’re comfortably achieving 20-25 reps in good form you can progress to more advanced variations.  


Advanced Hanging Knee Raises

  • Hanging Leg Raises – raising straight legs rather than knees (increases difficulty)
  • Weighted Knee Raises – using ankle weights or a dumbbell between the feet to intensely increase exercise resistance. 

 

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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