More
Abdominal Exercises
Bicycle Kicks
Combo
Crunch
Decline
Sit-Ups
Decline Twists
Straight Arm Sit-Ups
Hanging Leg Raises
Lying Leg Raises
Swiss Ball Crunch
Inverted Crunch
Weighted Leg Crunch
Ab Roll |
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DECLINE
SIT-UPS
Purpose:
The Decline Sit-up (weighted) is the single most important abdominal
exercise. The effectiveness of this exercise is amazing. This
is much better than a conventional crunch because the angle
at which you are positioned creates even more stress on the
abs due to gravity.
Muscles Involved:
Abdominals
Arms
Lower Back
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Shown
here is the starting position. Inter-lock your feet in the
place provided and hold a plate directly in front of your
chest, but not touching it. You will also be toning your arms
during this exercise. If necessary, get set up the adjustable
decline bench first, then have someone hand you the weight.
If this apparatus is not available, you can achieve nearly
the same results by placing a "box" under the end
of a decline bench press. |
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Slowly
lower yourself until your eyes line up with your knees, still
keeping the weight directly above your chest, completely supported
by your arms. Throughout this exercise, you need to keep the
weight as stationary as possible. After this position, return
to an upward position as in Step 1. Repeat.
Note: To really get an excellent workout
on the abs, flex them. After a rep, as you return to the starting
position, flex your abs as you come back up. |
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