Muscles Targeted: Get into pushup position with your toes on the ball. Bend your hips and roll the ball toward you so your torso becomes vertical. Roll back so your body is straight again and extend your spine, then roll the ball up your legs so your body forms a straight line with arms extended overhead but hands still on
Muscles Targeted: Stand to the side of the bar. Bend and set yourself in the same position you would to deadlift (back flat, chest up) and pick it up just as you would a suitcase. Keep your abs flexed and your lower back tight throughout the movement. If you start twisting, stop and take some weight off the bar.
Muscles Targeted: Lie flat on your back with your arms straight behind your head holding a medicine ball with your legs completely extended. Lift your arms and torso simultaneously towards each other, attempting to touch the medicine ball to your shins before reversing the movement and returning to the floor.
Exercise Instructions: Lie on your back with your knees bent 90 degrees and feet flat on the floor. Hold a dumbbell against your chest. Contract your core and raise your upper torso until the backs of your forearms touch the tops of your thighs. Pause and slowly lower yourself back to starting position.
Muscles Targeted: Clip a rope attachment to the highest level on a cable machine. Kneel on the floor, with the knee of your working side (facing the weight stack) bent to 90 degrees. Grab the rope with an overhand grip with hands shoulder-width apart. Angle shoulders toward the rope with torso facing forward. Brace core, squeeze glutes and use your
Exercise Instructions: Start in push-up position with your hands on top of a medicine ball. Keep your arms completely straight and directly beneath your shoulders. Brace core and lift one foot off the floor, raising your knee up toward your chest while keeping your body in a straight line from your shoulders to ankles. Return to the starting position and
Exercise Instructions: Sit on the floor on a mat and hold a weight plate with both hands out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side. Remember to contract
Muscles Targeted: The main muscle groups targeted by the flat bench abdominal leg raises are the rectus abdominis, the internal abdominal obliques and the transverse abdominis which are three of the main components of the lower abdominal group. If additional movements or angles are added to this exercise, then other muscle groups can be added. This exercise can be performed
Exercise Instructions: Attach a handle to the top setting of an adjustable cable machine. Stand next to the machine with your feet shoulder-width apart. Extend your arms upward and grab the handle with both hands above one shoulder. With your arms fully extended, pull the handle down and across your body to your opposite side. Allow your hips and torso
Muscles Targeted: Abdominal flutter kicks predominantly targets your abdominal muscles, working the lower abs in particular. They are also a superb workout for your hip flexors, where a large extent of the effect is felt when you are performing repetitions. Your middle and upper abs will also feel stimulation from this exercise and you will get a great overall workout
