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Specific Body Training
Working Out
the Abdominals
(Always perform some warm-up sets
before beginning your weight lifting routine.)
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Bent-Knee Leg Raises
Hold onto a chinning bar with an overhand grip. Hang at arms'
length. Bend your knees and then lift your legs as high as possible.
Hold them at the top of the movement for a two-count and then
lower back to the starting position. For variety, twist at the
top of the movement. This variation works the lower "abs"
but also brings the intercostals and serratus into play. Alternate
side to side. Avoid swinging and allowing the legs to come apart. |
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Bench Crunches
Lie on the floor with your feet on a bench and your legs bent
at a 90 degree angle. Place your hands at your temples. Raise
your head and shoulders toward your knees with a situp motion
and simultaneously lift the pelvis. Feel the lower and upper
"abs" contract together. Flex the abs hard at the
top of the movement to get maximum contraction. Avoid pulling
on your head with your hands. It may help to exhale just before
"crunching" upwards.
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Leg Tucks on the Floor
Lie on your back with your hands at your temples. Lift your
upper body as if doing a sit-up. Simultaneously, bring your
knees up as far as possible towards your chest. Try to touch
elbows to knees. Lower your back to the starting position. For
best results, perform this exercise in one slow and controlled
motion.
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Seated Leg Tucks
Sit sideways on a bench and grasp the edges of the bench for
support. With bent knees, raise your legs slightly and then
straighten them. Lean backward as balance requires. Next,
lift your knees up towards your chest while keeping your lower
legs pointed downward and flexing (tightening) your "abs"
as hard as you can. Keep continuous tension on the "abs"
throughout this movement. This works both upper and lower
abdominal muscles.
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Vertical Bench Leg Raises
Position yourself on a vertical bench. While using your arms
to hold your body steady against the bench and keeping your
legs straight, lift your legs up as high as possible. Hold your
legs up at the top of the movement for 2 seconds and then slowly
lower them down. Keep your back pressed against the bench at
all times.
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