| | Ab Exercises | Workouts | Muscle Menu | | | | |
| Ab Workout Exercises Anatomy
| This
is a complete list/menu of
Ab exercises for
men or women. If
you need to discuss how to
perform these Ab exercises please post them in our Exercise Forum under the heading of the exercise. |
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| Ab Workout Exercise
Links Muscle Menu |
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| Picture | Name of Exercise | Muscle Groups |  | Medicine Ball Woodchoppers on Exercise Ball- Ab Exercise: Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up... | Abdominal, Abs, Serratus Anterior, Medicine Ball, Exercise Ball, Core Strength, Stability, Compound, Upper Body, Home, |  | Exercise Ball Abdominal Russian Twists- Ab Exercise: This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid... | Abdominal, Abs, Stabilizers, Dumbbells, Exercise Ball, Swiss Ball, Core Strength, Torso, Upper Body, Freeweight, |  | Exercise Band Ab Ball Crunches- Ab Exercise: Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u... | Abdominal, Abs, Upper Abdominal, Exercise Band, Elastic Band, Exercise Ball, Home, Upper Body, |  | Twisting Crunches- Ab Exercise:
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas... | Abdominal, Belly, Stomach, Isolation, Abs, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard, |  | Crunches- Ab Exercise: Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b... | Abdominal, Belly, Stomach, Isolation, Bodyweight, Home, Core Strength, Calisthenics, Upper Body, | | |  | Weighted Cable Ball Crunch- Ab Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath... | Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard, Cable, |  | Ball Crunches- Ab Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi... | Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Home, Upper Body, |  | Bridge- Ab Exercise: Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where... | Abdominal, Belly, Stomach, Isolation, Static, Core Strength, Upper Body, |  | Side Bridge- Ab Exercise: Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great... | Abdominal, Belly, Stomach, Obliques, Calisthenics, Core Strength, Static, Upper Body, |  | High to Low Woodchoppers- Ab Exercise: Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t... | Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, D-Handle, |  | Low to High Woodchoppers- Ab Exercise: Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d... | Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, Washboard, |  | Cable Crunches- Ab Exercise:
Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit... | Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Cable, Rope, Upper Body, |  | Ball Rollout- Ab Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y... | Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, |  | Pelvic Thrust- Ab Exercise: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ... | Abdominal, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Lower Body, |  | Abdominal Barbell Rollouts- Ab Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body, |  | V-Up- Ab Exercise: Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w... | Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Bench, Bodyweight, Home, Core Strength, Washboard, Upper Body, |  | Jack Knives- Ab Exercise: This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ... | Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Core Strength, Isolation, Bench, Upper Body, Washboard, |  | Air Bike- Ab Exercise: Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.
Spotter Informat... | Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard, |  | Lying Leg Raises / Throwdowns- Ab Exercise: Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | Abdominal, Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors, Core Strength, Washboard, Upper Body, |  | Exercise Ball Medicine Ball Throw- Ab Exercise: The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a... | Abdominal, Lower Abdominals, Abs, Six Pack, Baseball, Upper Body, Compound, Medicine Ball, Exercise Ball, |  | Medicine Ball Ab Wood Choppers- Ab Exercise: To begin this wood chopper exercise start in a squat position holding a medicine ball at your side with two hands. Now explode upwards bringing the medicine ball across your body ... | Abdominals, Core Strength, Arms, Medicine Ball, Plyometrics, Hockey, Golf, Transverse Abdominals, |  | Close Grip Pulldowns- Ab Exercise:
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm... | Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body, |  | Lat Pulldown- Ab Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend... | Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body, |  | Seated Row- Ab Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the... | Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body, |  | Straight Arm Pulldowns- Ab Exercise: Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w... | Back, Latissimus Dorsi, Rhomboids, Isolation, Cable, Straight Bar, Upper Body, |  | Lying Cable Curls- Ab Exercise: Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e... | Biceps Brachii, Brachalis, Isolation, Arms, Cable, Upper Body, |  | One Arm Cable Curls- Ab Exercise: Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ... | Biceps Brachii, Brachialis, Arms, Isolation, Cable, Upper Body, |  | Dumbbell Ball Preacher Bicep Isolation Curl- Ab Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight, |  | Cable Curls- Ab Exercise:
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un... | Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body, |  | Lying Down Cable Curls- Ab Exercise: Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ... | Brachialis, Biceps Brachii, Arms, Isolation, Cable, Upper Body, |  | Dumbbell Calf Exercise Ball Raises- Ab Exercise: This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ... | Calf, Gastrocnemius, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Lower Body, Freeweight, Home, |  | Dumbbell Calf Raises with Exercise Ball- Ab Exercise: Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ... | Calf, Gastrocnemius, Isolation, Exercise Ball, Dumbbell, Freeweight, Stability Ball, |  | Cable Crossovers- Ab Exercise:
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ... | Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body, |  | Upward Cable Crossovers- Ab Exercise:
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f... | Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body, |  | Exercise Ball Dumbbell Chest Pullovers- Ab Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ... | Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body, |  | Cable Pullovers- Ab Exercise: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your... | Chest, Serratus Anterior, Rib Cage, Pectoralis Major, Cable, Compound, Upper Body, |  | Exercise Ball Leg Lifts- Ab Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ... | Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball, |  | Twisting Leg Raises- Ab Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa... | Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard, |  | Ball Knee Crunches- Ab Exercise: Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ... | Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Core Strength, Upper Body, Exercise Ball, |  | Abdominal Dragon Flags- Ab Exercise: Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ... | Lower Abdominal, Abdominals, Abs, Calisthenics, Bodyweight, Home, Stomach, Stabilizer, Core Strength, Hip Flexors, Bench, |  | Roman Chair- Ab Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi... | Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard, |  | Exercise Ball Abdominal Leg Raises- Ab Exercise: The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee... | Lower Abdominal, Hip Flexors, Abs, Isolation, Core Strength, Belly, Stomach, Six Pack, |  | Exercise Ball Lower Back Extensions- Ab Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin... | Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home, |  | Cable Bent-Leg Deadlift- Ab Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable, |  | Exercise Ball Oblique Twists- Ab Exercise: Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in... | Oblique, Abdominals, Transverse Abdominals, Abs, Six Pack, Medicine Ball, Home, Isolation, Advanced, Core Strength, Exercise Ball, |  | Cable Side Bends- Ab Exercise: Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a... | Obliques, Abdominal, Belly, Stomach, Cable, Isolation, Upper Body, |  | Dumbbell Side Bends- Ab Exercise: While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o... | Obliques, Abdominal, Belly, Stomach, Dumbbell, Isolation, Upper Body, |  | Ball Side Crunches or Bends- Ab Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over... | Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, |  | Hip Abduction- Ab Exercise: Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ... | Outer Thigh, Hip Abductor, Legs, Isolation, Lower Body, |  | Cable Squats- Ab Exercise: To perform Cable Squats stand upright with the straight bar in a curled position. ... | Quadricep, Thigh, Rectus Femoris, Hamstrings, Cable, Stabilizers, Pulley, Universal, Machine, |  | Rotator Cuff (Elastic Band)- Ab Exercise: This exercise can be done by using a door and a elastic band. Start by wrapping one end around a door knob or something stationary. Then with your opposite arm holding the band a... | Rotator Cuff, Isolation, Shoulder, Shoulders, Rehab, Elastic Band, Exercise Band, |  | Rotator Cuff (Elastic Band)- Ab Exercise: Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b... | Rotator Cuff, Isolation, Shoulder, Shoulders, Rehab, Home, Exercise Band, Deltoid, Elastic, |  | Rotator Cuff - External Rotation Dumbbells - Ab Exercise: Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the f... | Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab, |  | Rotator Cuff - Internal Rotation- Ab Exercise: Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulde... | Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab, |  | Rotator Cuff - Ab Exercise: Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise y... | Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Bench, Rehab, Exercise Band, |  | Rotator Cuff - Ab Exercise: In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin... | Rotator Cuff, Shoulder, Shoulders, Isolation, Dumbbell, Deltoid, Bench, Rehab, |  | Side Raises- Ab Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)... | Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable, |  | Two Foot Long Jump- Ab Exercise: To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw... | Thigh, Quadricep, Rectus Femoris, Hamstrings, Cables, Plyos, Plyometrics, Bodyweight, Home, |  | Cable Trapezius Upright Row- Ab Exercise: To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ... | Trapezius, Cable, Front Shoulder, Anterior Deltoid, Deltoid, Shoulder, Isolation, |  | Lying Dumbbell Skullcrushers- Ab Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind... | Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers, |  | One Arm Dumbbell Tricep Extension on a Ball- Ab Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart... | Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body, |  | Dumbbell Stability Ball Seated Tricep Extension- Ab Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now... | Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body, |  | One Arm Reverse Pulldowns- Ab Exercise: Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri... | Triceps, Arms, Isolation, Cable, D-Handle, Upper Body, |  | Tricep Pulldowns- Ab Exercise: Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh... | Triceps, Arms, Isolation, Cable, Upper Body, |  | Angled Cable Triceps Extension- Ab Exercise:
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ... | Triceps, Arms, Isolation, Cable, Upper Body, |  | Cable Incline Pulldowns- Ab Exercise: Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex... | Triceps, Isolation, Cable, Arms, Upper Body, |  | Overhead Cable Extensions- Ab Exercise:
Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B... | Triceps, Isolation, Cable, Rope, Upper Body, |  | Incline Cable Triceps Extensions- Ab Exercise:
Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your... | Triceps, Isolation, Cable, Rope, Upper Body, |
Abdominals or Ab Muscle Anatomy and Overview Abdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.Ab Function The function of the abdominals is spine or lumbar flexion.Ab Origin The origin of the abdominals originates on the pubis crest.Ab Insertion The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.Ab Training There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program. For example, if one was losing fat on their belly they would train their abs three times per week with resistance allowing adequate time for recovery.
Ab Other/Similar Names Other names for this muscle group or similar muscle groups referred to the 'Ab' are: Abs, abdominal, abdominals, Rectus Abdominis, gut, six pack, eight pack, washboard, waist, belly, Core Strength, stomach, Lower AbdominalsOblique or Ab Muscle Anatomy and Overview Obliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.Ab Function The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.Ab Origin The origin of the oblique is on the Ilium and the 5th-12th Ribs.Ab Insertion The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.
Ab Other/Similar Names Other names for this muscle group or similar muscle groups referred to the 'Ab' are: Love Handles, Oblique, Obliques, Abdominal Sides, Muffin Top, Belly, Stomach, Upper Body
What
if I have fatty Ab? What exercises can
I do to
reduce
fat on my Ab muscle?
Spot
reducing is the idea that you can lose fat from a specific area of your body by performing exercises targetting that area. You cannot
spot reduce (with the exception of liposuction), but you
can: Follow six
rules to nutrition, incorporate
HIIT
and complete a ciruit
training program 4-5 days
a week to reduce your overall
body fat and eventually reduce
the fat in your Ab. In other words, specifically exercising yourAb will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.
What can I do for Ab Pain?
Ab pain can be caused by many things:
1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Ab muscle.
4. There may also be an underlying cause which you should seek medical advice.
Note: If pain in your Ab muscle persists please consult a doctor immediately.
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Ab
Plyometric Exercises | Image | Name of Plyometric | Muscle Group |  | Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly and controlled. This exercise is great for developing core strength.... | Abdominals, Obliques, Upper Body, Core Strength, Stabilizers |  | Stablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals.
Start with the ball under your knees while holding on to something, then let go and try and bala... | Abdominals, Stabilizers, Isokinetic |  | Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can a... | Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder) |  | Ball to Ball Twists: This exercise is especially good for developing core strength.
Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the... | Core Strength, Abdominals, Obliques, Upper Body |  | High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. Ie. Hockey
Start with a partner and stand back to back with one of the ... | Serratus Anterior, Abdominals, Anterior Deltoid, Shoulders, Biceps Brachii, Obliques, Core Strength | Ab Pilate Exercises | Image | Name of Pilate | Muscle Group |  | Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin... | Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body |  | Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend your body all the way until your flat on the ground (complete this very slowly). ... | Abdominals, hip flexors, Biceps femoris, Hamstrings |  | One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your leg without it hitting the floor and return to the starting position. You can als... | Abdominals, Hip flexors, Rectus femoris, Thigh, Upper Body |  | Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your body while holding your knee with your outside arm and your inside arm holding you... | Abdominals, Hip flexors, Rectus Femoris, Thigh, Upper Body |  | Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. Now slouch completely and stretch out with your arms while tucking your head inb... | Abdominals, Latissimus Dorsi, Teres major, Back, Rhomboids, Upper Body |  | Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs behind your head with your legs straight. Open your legs and return to the starti... | Abdominals, Lower Abdominal, Hip flexors, Latissimus Dorsi, Back, Upper Body |  | Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both hands and while balancing on your bum (you should be in a v sit). Now lower you... | Abdominals, Lower Abdominal, Hip flexors, Stabilizers, Rectus Femoris, Thigh |  | Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while coming up slowly to eventually touching your toes. This exercise should be perf... | Abdominals, Lower Abdominal, Hip flexors, sternoclideomastoid, Neck, Upper Body |  | Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with your opposite arm of your leg, touch your toes and repeat with the other arm. ... | Abdominals, Lower Abdominal, Obliques, Serratus anterior |  | Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your one leg behind your body (staight leg) and then bring it foreward all under contro... | Abdominals, Lower Abdominal, Rectus Femoris, Thigh, Hip Flexors, Leg |  | Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete... | Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body |  | Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your abdominals. Start this exercise by rolling backward balancing on your spine now r... | Abdominals, Stabilizers, Upper Body | Ab Stretches and Flexibility Exercises
| Image | Name of Stretch/Flexibility Exercise | Muscle Group |  | Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg behind for balance, now with the bottom hand for support place the top hand over ... | abdominals, latissimus dorsi, obliques, serratus anterior (Back) |  | Abdominal / Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your back and gently lean back until you feel the stretch. If you have any back proble... | abdominals, serratus anterior (Shoulder), Abs, Core, Upper Body, Stabilizers |  | Abdominal Twists- Dynamic Stretch: To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or something alike behind your head with your hands resting on top.
Begin twisting ... | Abdominals, Spinae Erector, Obliques, Stabilizers, Core Strength |  | Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra... | Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball | |
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