- Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
- Twist from the hips. Move arms across the body, achieving a full extension.
- Return to starting position.
- Once complete, do the same amount of sets/reps on the other side.
Abs WO II
17 min
·
6 exercises
Cable Core Rotation
Medicine Ball V-Ups
Seated Bench Leg Pull-Ins
Weighted Russian Twists
Captain's Chair Leg Raises
Reverse Crunch
This Abs WO II 17 min gym workout plan effectively targets your abs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Abs WO II
17 min
·
6 exercises
Cable Core Rotation
Primary muscle group(s):
Abs
Secondary:
Obliques
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
- Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
- Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
- Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
- Sit on an exercise mat with your legs fully extended and your upper body upright.
- Grip a weight plate between both hands.
- Hold the plate out in front of your abdominals keeping your arms bent slightly.
- Cross your your ankles and raise them off the floor slightly.
- Bend your knees towards you slightly.
- Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so.
- Repeat the same movement, this time to your right side, again exhaling as you do so.
- Return to start position and repeat.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Medicine Ball V-Ups
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face up on with a medicine ball between your hands and your arms extended behind you. Keep your arms and legs straight and then raise your feet an inch off the floor.
- Raise your torso and legs up at the same time and touch the medicine call to your feet. Hold for a moment.
- Lower down to starting position with arms and ball behind your head.
Primary muscle group(s):
Abs
- Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
- Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
- Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.
- Keep your elbows locked.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Make sure the weight is held very securely!
Primary muscle group(s):
Abs
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head.
- Keep your elbows in so that they are parallel to your body.
- Push your back down flat into the floor to isolate your abdominal muscles.
- Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back.
- Raise your shoulders about four to six inches only.
- Hold and squeeze your abdominal muscles for a count of one.
- Return to the start position in a smooth movement.
Seated Bench Leg Pull-Ins
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly.
- Grip the sides of the bench for stability.
- Leaning back to about a 45-degree angle from the bench. This is the start position.
- Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.
- Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.
This exercise can also be performed on the floor by placing your arms to the sides and raising your legs off the floor slightly. slightly over the floor. More advanced athletes can use a dumbbell between their feet or attach a pulley to them for added resistance.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Weighted Russian Twists
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
- Sit on an exercise mat with your legs fully extended and your upper body upright.
- Grip a weight plate between both hands.
- Hold the plate out in front of your abdominals keeping your arms bent slightly.
- Cross your your ankles and raise them off the floor slightly.
- Bend your knees towards you slightly.
- Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so.
- Repeat the same movement, this time to your right side, again exhaling as you do so.
- Return to start position and repeat.
When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
- Place your hands lightly on the sides of your head.
- Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
- Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side.
- Repeat without pausing for the desired number of repetitions to each side.
Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.
Captain's Chair Leg Raises
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Place your forearms are on the pads or bars of the apparatus you are using and grip the handles or bars. Your arms should be bent at 90 degrees and your upper arms in a straight line with your sides.
- Your torso should be straight and your lower back pressed against the pad of the bench if using one.
- Keep your legs extended and pointing down to the floor. This is the start position.
- Exhale and as you do so, lift your legs up in a smooth arc bending at the knees until your thighs are about parallel to the floor. Hold for a count of one.
- Return to the start position in a smooth, controlled movement while inhaling.
- Repeat.
Do not use momentum or swing your legs to perform this exercise. As your strength increases, you can rotate your pelvis forward at the top of the movement to engage more of your lower abdominal muscles. You can also keep your legs fully extended throughout the movement to increase the resistance and difficulty of the exercise.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
- Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
- Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
- Extend the legs back down towards the floor to the starting position.
Reverse Crunch
Primary muscle group(s):
Abs
- Lie flat on an exercise mat on the floor.
- Extend your legs fully and place your hands palms down, flat on the floor beside you.
- Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest.
- Continue the movement until your knees are touching your chest, or as far as comfortable.
- Hold for a count of one.
- In a controlled movement, return your legs to the start position, exhaling as you do so.
- Repeat.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors
- Lie on your back on a flat bench.
- Reach overhead and grab the top of the bench with both hands.
- Brace your abdominal muscles.
- Straighten your legs and lift them up. Stop when they are above parallel.
- Contract your abdominals as you bend your knees and bring your legs up and towards the top of the bench.
- Pause then slowly release your legs to the starting position, making sure to keep the contraction in your abdominals.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor.
- Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
Primary muscle group(s):
Abs
Secondary:
Lower Back
- Lie flat with hands under your buttocks.
- Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).
- Hold and then slowly return to starting position.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
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