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Inclined Sit-Ups
Objective: Tone and strengthen the upper abdominals.
Position: Lying on an inclined bench or surface to that effect, the feet are firmly anchored under a bar or pad and the rest of the body remains free.
Execution: With the knees bent at an acute angle, raise the torso until it is almost vertical and then lower it back down.
Tip: Descend only until your back is about 12 inches from the bench rather than all the way down. Greater inclination of the bench increases the difficulty, as does placing the hands behind the head.
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Twisting Sit-Ups
Objective: Tone and strengthen the upper abdominals and intercostals.
Position: Lying on an inclined bench or surface to that effect, the feet are firmly anchored under a bar or pad and the rest of the body remains free.
Execution: With the knees bent at an acute angle, raise and twist the torso, for example moving one elbow towards the opposite knee and vice versa, until it is almost vertical and then lower it back down.
Tip: Descend only until your back is about 12 inches from the bench rather than all the way down. Greater inclination of the bench increases the difficulty, as does placing the hands behind the head. |
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Crunches
Objective: Tone and strengthen the upper abdominals.
Position: Lying down with bent legs, knees up, feet flat on the floor and hands behind the head.
Execution: The movement consists of raising the shoulders and upper back, while the lower back remains in contact with the floor, by powerfully contracting the abdominal muscles.
Tip: Squeeze the contraction for a moment in the uppermost position before lowering back down. Keep the neck and head straight; avoid bringing the chin toward the chest. |
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Straight-Leg Crunches
Objective: Tone and strengthen the upper and lower abdominals.
Position: Lying down with slightly bent legs held vertically in the air, and hands behind the head.
Execution: The movement consists of raising the shoulders and upper back, while the lower back remains in contact with the floor, by powerfully contracting the abdominal muscles.
Tip: Squeeze the contraction for a moment in the uppermost position before lowering back down. Keep the neck and head straight; avoid bringing the chin toward the chest. The lower abdominal muscles hold the legs up. |
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Machine Crunches
Objective: Tone and strengthen the upper abdominals.
Position: Seated in the corresponding machine with the legs anchored and hands holding the pads or levers, depending on the machine.
Execution: The movement consists of moving the chest toward the thighs, by powerfully contracting the abdominal muscles.
Tip: Squeeze the contraction for a moment in the position of maximum flexion and lean back to stretch the abs before each repetition. |
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Seated Leg Raises
Objective: Tone and strengthen the lower abdominals.
Position: Seated on the edge of a bench with the hands holding it for stability and the legs extended forwards, resting on the floor.
Execution: Raise both legs together until the feet reach head height, and then lower them back down.
Tip: Keep the knees slightly bent and the body stable, and lower the legs right down until they nearly touch the floor. |
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