Abdominal Workout Exercises

All Exercises -> Abdominal

(20) - Isolation (3) - Compound (2) - Dumbbell (5) - Cable (7) - Ball (16) - Calisthenics

Abdominal Muscle

abs, abdominal, abdominals, rectus abdominis, gut, six pack, eight pack, washboard, waist, belly, core strength, stomach, lower abdominals Muscle AnatomyAbdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.
Function
The function of the abdominals is spine or lumbar flexion.
Origin
The origin of the abdominals originates on the pubis crest.
Insertion
The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.
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.
love handles, oblique, obliques, abdominal sides, muffin top, belly, stomach, upper body Muscle AnatomyObliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.
Function
The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.
Origin
The origin of the oblique is on the Ilium and the 5th-12th Ribs.
Insertion
The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.

Exercises

PictureName of Exercise
Medicine Ball Woodchoppers on Exercise BallMedicine Ball Woodchoppers on Exercise Ball 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...
Exercise Ball Abdominal Russian TwistsExercise Ball Abdominal Russian Twists 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...
Exercise Band Ab Ball CrunchesExercise Band Ab Ball Crunches 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...
Twisting CrunchesTwisting Crunches
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...
CrunchesCrunches 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...

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Weighted Cable Ball CrunchWeighted Cable Ball Crunch 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...
Ball CrunchesBall Crunches 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...
BridgeBridge 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...
Side BridgeSide Bridge 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...
High to Low WoodchoppersHigh to Low Woodchoppers 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...
Low to High WoodchoppersLow to High Woodchoppers 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...
Cable CrunchesCable Crunches
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...
Ball RolloutBall Rollout 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...
Pelvic ThrustPelvic Thrust 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 Barbell RolloutsAbdominal Barbell Rollouts 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...
V-UpV-Up 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...
Jack KnivesJack Knives 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 ...
Air BikeAir Bike 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...
Lying Leg Raises / ThrowdownsLying Leg Raises / Throwdowns 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....
Exercise Ball Medicine Ball ThrowExercise Ball Medicine Ball Throw 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...
Medicine Ball Ab Wood ChoppersMedicine Ball Ab Wood Choppers 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 ...
Twisting Leg RaisesTwisting Leg Raises
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...
Ball Knee CrunchesBall Knee Crunches 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 ...
Abdominal Dragon FlagsAbdominal Dragon Flags 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 ...
Roman ChairRoman Chair
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...
Exercise Ball Abdominal Leg RaisesExercise Ball Abdominal Leg Raises 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...
Exercise Ball Oblique TwistsExercise Ball Oblique Twists 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...
Cable Side BendsCable Side Bends 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...
Dumbbell Side BendsDumbbell Side Bends 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...
Ball Side Crunches or BendsBall Side Crunches or Bends 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...



Cardiovascular

PictureName of Cardiovascular Exercise
AerobicsAerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different...

Plyometric

ImageName of Plyometric
Seated Twists - Plyometric ExerciseSeated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly ...
Stablizing on the ball - Plyometric ExerciseStablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals.

Start with the b...
Ball to Ball Twists - Plyometric ExerciseBall to Ball Twists: This exercise is especially good for developing core strength.

Start back to back with a par...
High to Low Medicine Ball Twists - Plyometric ExerciseHigh to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ...

Pilate

ImageName of Pilate
Overhead Leg Handstand - Pilates ExerciseOverhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin...
Roll Out : Back Stretch - Pilates ExerciseRoll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend yo...
One Leg Raises (or with circles) - Pilates ExerciseOne Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le...
Bicycle Kick (45 deg) - Pilates ExerciseBicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your bo...
Torso Slouch or Spine Stretch - Pilates ExerciseTorso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ...
Open Leg Rollover - Pilates ExerciseOpen Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be...
Double Leg Roll Up (hard) - Pilates ExerciseDouble Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ...
Full Situp (Roll Up) - Pilates ExerciseFull Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while ...
Alternate Foot Hold - Pilates ExerciseAlternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with...
Leg Kicks  - Pilates ExerciseLeg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your on...
Arm Flutter (with legs raised) - Pilates ExerciseArm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now...
Body Roll - Pilates ExerciseBody Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your ab...

Stretches and Flexibility

ImageName of Flexibility Exercise
Abdominal Lat Stretch - StretchAbdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg b...
Abdominal on Ab Ball Stretch - StretchAbdominal on Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your ba...
Abdominal Twists- Dynamic Stretch - StretchAbdominal Twists- Dynamic Stretch: To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or something...

Forum Discussions


Abdominal frustrationHi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ...
LOWER ABDOMINALSI'm a 16 year old male who is very concerned about my abdominals. I go to the gym and work out all essential areas. What good exercises could i use to workout my LOWER ABS. I know the bottom is hard to achieve but any help will be well recieved...
Body storing fat?I'm 5'10", 130 lbs, 22 years old and in shape. My goal is to lose the layer of fat covering my abdominal muscles. I weight train 4 days a week and do cardio 5 days a week. It includes biking, swimming, and racquetball. My diet, I think, is the pr...
please helpI need a nutrional plan that will help me gain weight and fit ness routine that will help me strengthen my upper body and tone my abdominal and lower back muscles. Im 5ft 2in and weigh 108lbs. My goal is to gain about 12lbs. and stay toned. I recentl...
Abdominals/ChestI'm real fat in the midsection and I have man-breasts that looks hella nasty. I try doing pushups and benching while hanging in a slanted position which works your chest (Decline Press), but it doesn't get any smaller/flatter. It just feels hardened....
HELP PLZOKay so I'm 18 and i am really looking forward to getting a riped stomach. I am about 150 pound, however my weight changes whenever i get on the scale, the range is 147-154. I've had this issue with my stomach ever since i was 12 and i cant seem to l...
AB ENERGIZERHello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...
floppy aka flabby absI heard recently that the abdominals muscles are sometimes weakened by pregnacy, making it impossible to get a toned ab without surgery. Is this true? If not, what can I do to get rid of the floppy fat on my lower stomach? I know you've heard this...
 
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