Hanging Leg Raise 1. This exercise is performed by hanging from a bar while keeping the legs straight. 2. Raise both legs at the same time to horizontal level, pause for one second then, slowly lower the legs to the starting position. Intensity can be increased by making legs straight instead of bending at the...
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“L” Pullup This is like doing a regular pullup with one exception – your legs are locked straight out in front of you, toes extended. 1. Hang from a pull up bar, hands about shoulder width apart. 2. Once you are in position on the bar, lock your legs straight out in front of you,...
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Hook your feet beneath the roller pads or bar with your torso hanging parallel to the floor. Place your hands behind your head or across your chest. 1. Inhale and curl your torso upward. If you feel your ab muscles relax, you have gone too far; keep tension on them. 2. Try to touch your...
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Lie on your back with your legs bent and your feet on the floor. Place your hands behind your head or atop your chest. If you place your hands behind your head, be careful that you do not use your hands to pull your head or neck up for assistance. Doing so can injure your...
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Stand with your feet about shoulder width apart. Grasp a weight plate with both hands so that the plate is in front of your abdominals and your forearms are approximately horizontal with the floor. 1. Keep your hips and legs stationary as you twist as far as you can to one side and then, twist...
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Stand on the swivel plate and grasp the handles. 1. Twist your hips from side to side. Ensure that you keep your shoulders stationary. 2. Bend your knees slightly while controlling your movements. You should begin with a light weight load. Notes: Depending on what machine your gym has, you may alter this exercise by...
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Stand on the swivel plate and grasp the handles. 1. Twist your hips from side to side. Ensure that you keep your shoulders stationary. 2. Bend your knees slightly while controlling your movements. You should begin with a light weight load. Notes: Depending on what machine your gym has, you may alter this exercise by...
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Sit on the machine hook your feet under the roller pads and grasp the handles. 1. Inhale and shorten your torso. Attempt to move your chest toward your thighs as you contract your abdomen muscles. 2. Exhale at the end of the movement and return to the starting position. Notes: This is an excellent exercise...
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Rest your elbows on the elbow support pads and position the lumbar support pad in the small of your back. 1. Inhale and pull your knees upward to your chest. Round your back to contract your abdominals correctly. 2. Exhale while you complete the movement. Return to the starting position. Notes: This exercise works the...
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Sit on the sit-up bench and place your feet beneath the roller pads. Place your hands behind your head or atop your chest. 1. Inhale and incline your torso less than 20 degrees. Generally, this angle is reached when you have raised your torso until the bottom of your shoulder blades are barely touching the...
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