So I figured since I made it would put up 4 different days worth of Ab Excerises with pictures so that you would know how to do them!
Day 1
Do all of these in 3 sets of 15…
You do not need to do the modified bicycles if you can do the real bicycles.
Vertical Leg Crunch
The vertical leg crunch is another effective move for the rectus abdominis and the obliques.
How to:
1. Lie on the floor and extend the legs straight up with knees crossed.
2. You can place your hands on the floor for support.
3. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat for 1-3 sets of 12-16 reps.
Bicycle Exercise
How to
Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.
1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps
Modified Bicycle
The bicycle is one of the most effective moves for the abs, including the rectus abdominis and the obliques. The traditional move, however, requires both attention to detail and a very strong back to target the abs without putting strain on the back. This modified version, done with paper plates, is a great way to learn the movement and build strength before moving up to a traditional bicycle exercise.
1. Lie on your back with paper plates under both heels, knees bent. Place the hands behind the head to support the neck.
2. Contract the abs to lift the shoulder blades off the floor and rotate the left shoulder to the right, elbow in a fixed position.
3. At the same time, slide the left heel out until the knee is slightly bent or straight, concentrating on the right side of the waist.
4. Bring the left heel back and slide the right heel out as you rotate the right shoulder to the left, squeezing the left side of the waist.
5. Keep the elbow back and in a fixed position, focusing on rotating the entire torso.
6. Repeat for 1-3 sets of 8-16 reps.
Long Arm Crunch
The long arm crunch is ranked the 6th most effective ab exercise, changing the traditional floor crunch by straightening the arms behind you. This adds a longer lever to the move, adding a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's important to remember that your rectus abdominis is actually one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you do will work the entire muscle.
How to:
1. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat for 1-3 sets of 12-16 reps.
Reverse Crunch
The reverse crunch comes in 7th place for effective ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working.
How to:
1. Lie on the floor and place hands on the floor or behind the head.
2. Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
3. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
4. Lower and repeat for 1-3 sets of 12-16 reps.
5. It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.
**Pictures and How To's Were Taken from About.com
