Weighted Crunch
Body Part: Upper Abs
Description:
- Lie on your back, holding your hands on the back of the neck.
- Raise your torso, then lower it, maintaining tension in your upper abs throughout.
Tuck and crunch
Body Part: Upper Abs
Description:
Lie down with your hands by your head and your legs raised with your knees bent at a 90° angle. Simultaneously raise your torso and draw your knees towards your chest. Keep your fingers by your temples throughout and initiate each rep smoothly without jerking your torso up. Don’t let your feet touch the floor between reps.
Hanging leg raise
Body Part: Lower Abs
Description:
Fair warning, this tough exercise sets the tone for what is going to be a brutal workout involving four different hanging exercises.
- Start in a dead hang with your legs straight and your knees and ankles touching.
- Keep them together as your use your lower abs to raise them, then lower back to the start under control.
Hanging knee raise twist
Body Part: Lower Abs
Description:
- Start in a dead hang with your legs straight and knees together.
- Twist your body and raise your knees to one side, then return to the start.
- Continue, alternating sides.
Plank
Body Part: Oblique And Core
Description:
- Maintain a strict plank position, with your hips up, your glutes and core braced, and your head and neck relaxed.
- Breathing slowly and deeply, hold the position for as long as possible.
Seated Russian twist
Body Part: Oblique And Core
Description:
- Sit on the floor with your knees bent and heels on the ground.
- Your torso should be at the top of the crunch position, forming a 45° angle to the ground.
- Twist your torso from side to side, moving in a smooth and controlled manner.