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I JUst wanna share with you how to get powerful and muscular abdomen. So here it is..

I JUst wanna share with you how to get powerful and muscular abdomen. So here it is..

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  • 1. Abdominal Exercise By : Hermizan Halihanafiah
  • 2. Crunches
    • Crunches are taught many different ways, but there is a consistant element.
    • Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support.
    • Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned.
    • Slowly return to the starting position without releasing tension on your abdominals
  • 3. Twisting Crunches
    • Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support.
    • Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee).
    • Keep your head and spine straightly aligned.
    • Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.
  • 4. Bridge
    • Start with your body raised off the ground clenching your abdominals.
    • Now hold your body in this position for 30-60 seconds.
    • This is usually a sports specific exercise used where your abdominals are clenched for a long period of time.
  • 5. Side Bridge
    • Start by lying on a mat with your legs straight out.
    • Turn sideways holding your body up with one bent arm parallel to the floor.
    • Keep your abs tight until 30-60 seconds.
    • A great sports specific exercise. Try increasing your time after a while
  • 6. Cable Crunches
    • Attach a rope to a high pulley.
    • Grab the ends of the rope in each hand and kneel down in front of the pulley.
    • Your hands should be at the sides of your head.
    • From this position, curl your body forward so that you are bringing your shoulders towards your knees.
    • Reverse the movement to bring your body back up.
  • 7. Pelvic Thrust
    • Start by lying down on a mat and raising your legs to 90 degrees.
    • Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical.
    • This is a difficult exercise to perform properly but do your best from the image as shown.
  • 8. V-Up
    • Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible.
    • Keep your lower back as straight as possible as well.
    • Lower down to the starting position slowly while exhaling.
  • 9. Jack Knives
    • This exercise can be performed with your knees bent or kept straight.
    • Lie on a bench with your lower body not on the bench.
    • Complete a crunch and bring your knees and shoulders together.
    • This exercise takes a lot of balance and is great for any athletes.
  • 10. Air Bike
    • Start with your back flat on the ground.
    • Now raise your opposite arm and leg together (as shown).
    • Repeat side to side until a complete set is finished
  • 11. Lying Leg Raises / Throwdowns
    • Start by lying on a mat with your legs straight out.
    • Lift your legs straight up using only your abdominals and hip flexors.
    • Lower your legs down without them touching the ground. Repeat.
  • 12. Hope All of Your Get 1000 of Benefits form This Exercises