26
27
Abdominal Exercises
Lying Trunk Rotation
Twisting Side Crunch
START
ACTION
START
• Lie back flat on the bench and
place one hand behind the head
of the involved side.
• Place legs behind the roller pads
for added support, as shown.
• Your back can start flat against the
bench or in a normal arch.
• Tighten your abs and move in a
diagonal direction, slowly moving
your ribs to the opposite hip.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the motion to the
starting position without relaxing
the abdominal muscles.
FINISH
START
ACTION
START
• Lie flat on the bench.
• Bend your hips and knees to
approximately 90 degrees.
• Keep your chest lifted, abs tight
and a slight arch in your low back.
• Hold onto the sides of the bench.
• Tighten the entire abdominal area
and slowly rotate your legs and
hips to one side.
• Move slow and controlled, being
careful not to let your legs and
hips rotate uncontrolled to the
side.
• Move back to the starting position.
• Work one side to fatigue and then
do the opposite side.
FINISH
Muscles worked
Deep spinal and trunk muscles
Bench position
Flat
Success tips
• This is an important exercise but can
become high risk if done incorrectly.
• Keep the chest lifted and always
maintain a good spinal alignment with
a very slight arch in the lower back.
• More range of motion is not
necessarily better, especially in this
exercise.
• Move only as far as your muscles can
take you. Try to eliminate uncontrolled
momentum.
Muscles worked
Obliques and rectus abdiminus
Bench position
Flat
Success tips
• Allow exhalation up and inhalation
down.
• Your head should follow the motion
of the rib cage. Maintain normal neck
posture.
• Move slowly to eliminate momentum.
• Move as far as you can without
moving your hips or neck.
Abdominal Exercises
Ab Crunch
Reverse Crunch
START
ACTION
START
• Lie on your back with your head
resting on the bench.
• Bend your knees fully.
• Determine these positions and
maintain throughout the exercise.
• Reach over the head and grasp
the bench with each hand.
• Relax the neck.
• Tighten your abs and slowly curl
your hips toward your rib cage.
• Move as far as you can without
using your legs to get momentum,
and do not curl up onto your
shoulder blades.
• Slowly reverse the action and
return to the starting position
without relaxing.
FINISH
START
ACTION
START
• Grab a dumbbell with both hands,
as shown.
• Lie flat on the bench holding the
dumbbell over your upper chest.
• Place your legs behind the
roller pads, as shown, for added
support, with your feet flat on
the floor.
• Your lower back can start out flat
or in a normal arch.
• Tighten your abs and only curl
your torso, slowly moving your
lower ribs toward your hips.
• Move as far as you can without
moving the hips and neck.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the action,
returning to the start position
keeping tension on the abs
throughout the movement.
FINISH
Muscles worked
Rectus abdominus and obliques
Bench position
Flat
Success tips
• Do not lift your head or chin. Your
head should follow the rib motion,
rather than lead it.
• Maintain normal neck posture.
• Move slowly to eliminate momentum.
• Allow exhalation up and inhalation
down, without exaggerating breathing.
Muscles worked
Abdominal area, including the rectus
abdominus and the obliques
Bench position
Flat
Success tips
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation
down, without exaggerating breathing.
• Contract as far into the movements as
possible.
• Lower under control.
• The amount of bend in your hips
based upon desired difficulty.
• Beginners should be fully bent,
bringing your legs near the abs.
