Today I’m going to introduce you to some quick ab exercises that you can do at home. If you’ve been working out for a long time than you will probably have already heard about these exercises (and may well already do them), but it’s still important to make sure that your doing them with proper form. So read on to check them out…
Leg Pull-In
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
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Tips: Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting position. Concentrate on your lower abs. You can hold a dumbbell between your feet to make it harder.
Sit-Up
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
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Tips: Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down. Lift your upper body, bending at the waist, until you’re sitting up vertically. Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up. Do not raise your feet off of the ground. Smoothly lower your body back to the floor. Repeat.
Gorilla Chin/Crunch
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Biceps, Lats
Equipment: BodyOnly
Mechanics Type: Compound
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Tips: Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques.
Make sure that you include these quick ab exercises in your workouts as they are the bread and butter of abdominal training.
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