| Picture | Name of Exercise |
 | Medicine 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 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 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 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... |
 | Crunches 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 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 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... |
 | Bridge 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 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 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 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 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 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 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 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-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 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 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 / 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 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 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 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 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 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 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 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 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 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 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 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... |
| Image | Name of Pilate |
 | Overhead 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: 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): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le... |
 | Bicycle 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: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ... |
 | Open 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): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ... |
 | Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while ... |
 | Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with... |
 | Leg 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): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now... |
 | Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your ab... |
| Abdominal frustration | Hi 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 ABDOMINALS | I'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 help | I 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/Chest | I'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 PLZ | OKay 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 ENERGIZER | Hello. 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 abs | I 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... |
Copyright MyFit Fitness Inc © 2001-2013
Abdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.
Obliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.
