Belly Workout Exercises


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
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...
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...
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....
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 ...
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...
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...



Forum Discussions


below bellybutton ponch HELPhey, i'm 15, 5'4",and 124 pounds.I do cardio 3-5 days a week, have a good muscle workout program (jump rope, pilates etc.). Everything feels in good shape except the ponch right under my belly button.Is there ANY WAY that i can take off that fat unde...
Reducing belly fatI'm 53 years old female and have a stocky build all my life - with a weight gain beginning in my 40s of total 30 lbs. until 2 years ago when I cut sweets, breads and most carbs from my diet. Lost 30 lbs. and also incorporated mild hand weight and ex...
How can I lose my Belly Fat?Hello. I'm 16 years old, male. I'm 5'9" or 5'10", and I weigh about 175 pounds. I've been "Chunky" for the most part of my life, pretty much born this way. My parents are pretty large but we all have been eating healthier lately. My belly do...
frustrated and lost from returning to work after mat leaveHi Everyone! My first post here.. :) Just a bit about myself.. I am (goint to be) 25 years old. I had a daughter more than a year ago, been off for a year and returned to work since Feb of this year. I am a slim build tiny little girl. 105lb a...
Some Help?Hey there guys, been lurking around here for a little while, and just thought id post up. Well, Im 19 and a Guy, and well the winter has taken its toll mighty hard on me i got the whole belly and butt thing and it aint no good, health wise haha, ...
A Couple Of Weight-Loss Related Questions1. I have problems with portion size. Are the recommended "Serving Size" amounts listed on a package close enough i.e. a serving size of "Mixed Vegetables" is one cup, canned tuna approx 3oz ? 2. I try to eat every two hours or so. I eat carbs...
Fat burn vs. strengtheningI am a female (5'5", 132 lbs, 39 yrs old) but fight a pear shape with saddle bags and now a protruding patch of belly fat! If my calorie intake to "lose weight" is 1200 calories, and I shouldn't drop under that or my body will go into "starvation mod...
Wondering what else I can do...I signed up with a personal trainer at the end of January for 36 sessions. I just completed my 20th session, and I haven't noticed any results. We did my measurements a couple weeks ago, and she said I have lost an inch. I haven't noticed though. I'm...
 
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