ABS

LOWER

DEAD HANG

  1. If using an assistive machine, adjust the weight appropriately (more weight providing greater support) gently place one knee onto the supportive pad, grip the handles firmly with an overhand (pronated) grip and place the other knee on the supportive pad, allowing it to take the bodyweight
  2. If using a horizontal bar, step/jump up, gripping the bar firmly with a shoulder width, overhand (pronated) grip
  3. Hold on for as long as possible and when finished gently drop off the bar

HANGING KNEE RAISES

  1. Using a horizontal bar, step/jump up, gripping the bar firmly with a shoulder width, overhand (pronated) grip
  2. Hanging from the bar, keeping the arms straight bring the knees up towards the chest, squeezing the abs
  3. You’ll find you swing at first, but with time look to minimise this swing as much as possible
  4. Slowly lower the legs back down to straight, complete this for as long as possible and when finished gently drop off the bar

HANGING LEG RAISES

  1. Using a horizontal bar, step/jump up, gripping the bar firmly with a shoulder width, overhand (pronated) grip
  2. Hanging from the bar, keeping the arms and legs straight, raise the legs so that they form a 90 degree with the torso and hold
  3. You’ll find you swing at first, but with time look to minimise this swing as much as possible
  4. Slowly lower the legs back down, complete this for as long as possible and when finished gently drop off the bar

TOES TO BAR LEG RAISES

  1. Using a horizontal bar, step/jump up, gripping the bar firmly with a shoulder width, overhand (pronated) grip
  2. Hanging from the bar, keeping the arms and legs straight, raise the legs all the way up so that the toes touch the bar
  3. You’ll find you swing at first, but with time look to minimise this swing as much as possible
  4. Slowly lower the legs back down, complete this for as long as possible and when finished gently drop off the bar

FLOOR/BENCH LEG RAISES

  1. Place a matt on the floor ensuring you have enough space or adjust a bench to flat
  2. Lie supine on the floor or bench, with the legs straight and hands underneath the buttocks or holding onto the bench
  3. Keeping the head down, raise the legs, keeping them straight so that they form a 90 degree with the torso and hold
  4. Slowly lower the legs back down, finishing at the floor or just below the bench, feeling the stretch on the abs

FLUTTER KICKS

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine on the floor, with legs straight and hands the buttocks
  3. Keeping the head down, raise the legs just above the floor, keeping them straight and kick the feet up and down
  4. Slowly lower the legs back down, finishing at the floor

TUCK DRAGON FLAG

  1. Lie supine on the floor/bench holding onto something stable with the hands by the head
  2. With only the head and shoulders in contact with the floor/bench, raise the rest of the body
  3. Keeping as straight as possible, but knees bent and tucked, lower the body to the floor, pausing for one second at the bottom
  4. Return to the upright position, all the time ensuring only your head and shoulders are in contact with the floor/bench

DRAGON FLAG (NEGATIVES)

  1. Lie supine on the floor/bench holding onto something stable with the hands by the head
  2. With only the head and shoulders in contact with the floor/bench, raise the rest of the body
  3. Keeping everything as straight as possible, including the legs, lower the body to the floor, pausing for one second at the bottom
  4. Relax the body down and allow the lower back to remain in contact with the floor/bench whilst raising straight legs to form a 90 degree angle
  5. Return to the start position so the lower back is off the floor/bench and only the head and shoulders remain in contact

DRAGON FLAG

  1. Lie supine on the floor/bench holding onto something stable with the hands by the head
  2. With only the head and shoulders in contact with the floor/bench, raise the rest of the body
  3. Keeping as straight as possible, but knees bent and tucked, lower the body to the floor, pausing for one second at the bottom
  4. Return to the upright position, all the time ensuring only your head and shoulders are in contact with the floor/bench

UPPER

CRUNCHES

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine, with knees bent and feet flat on the floor, hip width apart
  3. Place the hands behind the head
  4. Curl up forwards so the head, neck and shoulder blades leave the floor
  5. Hold at the top and slowly lower back down

SIT UPS

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine, with knees bent and feet flat on the floor, hip width apart
  3. Place the hands behind the head/cross them in front of the chest
  4. Curl up forwards so the head, neck, shoulder blades and lower back leave the floor
  5. Hold at the top and slowly lower back down

DECLINE SIT UPS

  1. Adjust a decline sit up bench to the appropriate height
  2. Sit on the bench with bent knees and feet placed under the padded bar
  3. Lie back, cross the arms in front of the chest
  4. Curl up forwards so the head, neck, shoulder blades and lower back leave the floor
  5. Hold at the top and slowly lower back down

RESISTANCE BAND SIT UPS

  1. Place a matt on the floor ensuring you have enough space
  2. Attach a resistance band to something stable
  3. Place a matt on the floor ensuring you have enough space
  4. Sit down onto the matt, place the resistance band under the armpits
  5. Lie back, cross the arms in front of the chest
  6. Curl up forwards so the head, neck, shoulder blades and lower back leave the floor, whilst the band remains under the armpits
  7. Hold at the top and slowly lower back down

CABLE SIT UPS

  1. Adjust one side of the cable pulley so the attachment is at the bottom and attach a rope
  2. Place a matt on the floor in front, ensuring you have enough space
  3. Grab hold of the rope, lie back and pull the rope over the shoulders
  4. Curl up forwards so the head, neck, shoulder blades and lower back leave the floor, whilst the rope remains over the shoulders
  5. Hold at the top and slowly lower back down

KNEELING/STANDING CABLE CRUNCHES

  1. Adjust one side of the cable pulley so the attachment is at the top and attach a rope
  2. Place a matt on the floor in front, ensuring you have enough space
  3. Grab hold of the rope and pull it over the shoulders, kneel down in front/stand facing the pulley
  4. Without moving the hips, curl down forwards whilst the rope remains over the shoulders
  5. Hold at the bottom and slowly return to the start position

V SIT/BENT KNEE V SIT

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine, with both arms and legs completely extended or slightly bent
  3. Contracting the abs, bring the hands to the feet or knees to the elbows, forming a ‘V’ shape with the body
  4. Hold at the top and slowly lower back to the floor, without relaxing

INNER

PLANK

  1. Get down on all fours, place the elbows down firmly, shoulder width apart, keeping the core tight, head up, back flat and squeezing the glutes, place the feet so that the toes are on the floor
  2. Hold this static position for time
  3. Keep the core tight throughout, don’t let the hips drop/bring them too high

KNEELING ABDOMINAL ROLLOUT

  1. Place a matt on the floor ensuring you have enough space
  2. Grab an abdominal rollout wheel/use a barbell loaded with spherical plates
  3. Kneel down and place the abdominal wheel/barbell on the floor in front, whilst gripping it with the hands, with shoulders directly above
  4. Keeping the head up, core tight and pelvis neutral, lean and allow the body to roll forwards
  5. Pause and slowly roll the back up to the start position

KNEELING CABLE ABDOMINAL ROLLOUT

  1. Adjust one side of the cable pulley so the attachment is at the bottom and attach two handles
  2. Place a matt on the floor ensuring you have enough space
  3. Grab an abdominal rollout wheel, attach one handle to each side of the wheel
  4. Kneel down, place the abdominal wheel on the floor in front, cables still attached, whilst gripping it with the hands, with shoulders directly above
  5. Keeping the head up, core tight and pelvis neutral, lean and allow the body to roll forwards
  6. Pause and slowly roll the back up to the start position with the resistance

STANDING ABDOMINAL ROLLOUT

  1. Start in a standing position and grab an abdominal rollout wheel
  2. Remaining standing, place the abdominal wheel on the floor in front, gripping it with the hands, shoulders above and feet hip width apart
  3. Keeping the head up, core tight and pelvis neutral, lean and allow the body to roll forwards
  4. Pause and slowly roll the back up to standing

OBLIQUES

RUSSIAN TWISTS

  1. Place a matt on the floor ensuring you have enough space
  2. Lie supine, with knees bent, feet raised just above the floor, curl up forwards so the head, neck, shoulder blades and lower back leave the floor, creating a ‘V’ shape
  3. The arms should be in front of the body, can be holding a weight
  4. Using the abs, with control twist the core from side to side, repeating for a certain number of repetitions/time

TORSO TWIST

  1. This exercise can be done with both a cable pulley and resistance bands
  2. Adjust one side of the cable pulley so the attachment is in the middle or attach a handle/resistance band to a vertical pole
  3. Grab the handle/band with both hands so the fingers are interlocked and step away from the machine/pole
  4. Stand side on with the pulley/pole, with feet shoulder width apart and arms slightly bent
  5. Pull the cable/band across the body and twist using the core, then gradually control the movement back to the start position
  6. Ensure you repeat the same number of repetitions on both sides

ISOMETRIC TORSO TWIST/PALLOF PRESS

  1. This exercise can be done with both a cable pulley and resistance bands
  2. Adjust one side of the cable pulley so the attachment is in the middle or attach a handle/resistance band to a vertical pole
  3. Grab the handle/band with both hands so the fingers are interlocked, tuck them into the chest and step away from the machine/pole
  4. Stand side on with the pulley/pole, with feet shoulder width apart and arms slightly bent
  5. Engage the core and press the handle out with both hands so the arms are extended in front of the chest. Hold this position, resisting the pull of the cable and not letting the torso rotate towards the machine
  6. Then bring the handle back in towards the chest
  7. Ensure you repeat the same number of repetitions on both sides

HANGING WINDSCREEN WIPERS

  1. Jump up to a bar, gripping it firmly with hands shoulder width apart, an overhand grip and arms slightly bent
  2. Pull the body up using the lats so its parallel with the bar, squeeze the core and raise the legs all the way up so the toes touch the bar
  3. Maintaining control with the obliques, move the legs from side to side, keeping them together, only go as far as you feel comfortable
  4. Slowly lower the legs back down when complete

SIDE BENDS

  1. Choose the appropriate weight from the dumbbell rack or use a weight plate or kettlebell
  2. Hold the dumbbell/plate/kettlebell with one hand
  3. Standing with feet shoulder width apart, head, chest up and shoulders back, slowly bend at the waist allowing the dumbbell to lower to the floor
  4. Hold for a second and then pull back up to return to the start position
  5. Ensure you repeat the same number of repetitions on both sides

SIDE BENDS (ARMS ABOVE HEAD)

  1. Adjust one side of the cable pulley so the attachment is at the top or attach a handle/resistance band to a vertical pole
  2. Grab the handle/band with both hands so the fingers are interlocked and bring the arms above the head, keeping them straight
  3. Step away from and stand side on with the pulley/pole, with feet shoulder width apart
  4. Slowly bend at the waist pulling the cable/band away from the pulley/pole
  5. Hold for a second and then control back to the start position
  6. Ensure you repeat the same number of repetitions on both sides
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