Kneeling Chair Plans
The Different Types of Abdominal Exercises
THE DIFFERENT TYPES OF ABDOMINAL EXERCISES
1. Oblique Exercises: use non restricting movements with no weight, hanging from a bar use twists and side bends.
2. Serratus: Located at the side of the upper torso, standing crunch to the side bringing the shoulder and elbow down and in.
3. Roman Chairs: Lower yourself back to a 70-degree angle. Raise and curl your torso forward, crunching until full contraction.
4. Crunches: Lie on your back, your legs up across a bench in front of you. Hands behind or in front of you. Curl your trunk upward toward your knees, rounding your back until your back is off the floor.
5. Twisting Crunches: (Same as above) but hands behind your neck, as you curl your trunk up twist your torso so that your right elbow is in line and can touch your left knee.
6. Reverse Crunches: Lie on a bench and reach up behind you, bring your knees up and as far forward keeping your pelvis on the bench.
7. Hanging reverse crunches: Hanging from a bar, bring your knees up to level with your abdomen. Raise your knees up as far as possible toward your head.
8. Vertical Bench Crunches: Supporting yourself on your elbows bring your knees up level to your abdomen. Raise your knees up as far as possible to your head.
9. Cable Crunches: Attach a rope to the overhead pulley. Kneel down and grasp the rope with both hands. Bend and curl downward, rounding your back bringing your head to your knees.
10. Seated Leg Tucks: Sit crosswise on a bench, holding the sides for support. Raise your legs and pull your knees back toward your chest. (Sometimes called Scissors Crunches)
11. Standing Twist: Hold a 20lb plate out in front of you. Twist as far to the right and (Stop) Then twist back to center (Stop) then twist as far toward the other side, and (Stop) (Repeat, repeat)
12. Machine Crunches: When doing these remember you get out of it what you put into it.
Use your mind to crunch the abdominals harder. It hurts a bit, but it can make a big difference.
About the Author
I currently own the largest health and wellness facility in Saskatchewan Canada, I also developed and run an online metabolism and nutrition course called Ifit30
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