Transfer Crunch
Description
The transfer crunch - which is one of the better swiss ball exercises - is an excellent way to strengthen the abdominal region. Due to the great deal of flexibility, coordination and abdominal strength required for each repetition, beginners often find the movement difficult to perform. Therefore, this movement is best suited for more experienced trainees.
Execution
- While lying with your back to the mat, extend the arms overhead while firmly gripping the sides of an exercise ball.
- Exhale, crunch upwards and draw the extended arms and feet towards each other.
- Place the exercise ball between your feet, inhale and while keeping your arms and legs straight, lower them back down to starting position at a controlled speed.
Tip: Do not allow the exercise ball or feet to make contact with the ground.. Doing so will keep the tension on the abdominal region. - Repeat the movement only this time, the sequence is reversed. You’ll be passing the ball from your feet to your hands.
- Repeat until the desired number of repetitions are completed.
Variations
Replacing the exercise ball with a smaller, yet heavier medicine ball will increase the both the resistance and range of motion of the exercise, thus increasing the difficulty. (Transitioning the ball from your hands to your feet is a little trickier using this method.)
Hanging Leg Lifts
Description
This movement incorporates the same actions as the upright leg lifts, only instead of holding yourself up with elbows positioned below the shoulder, the hanging leg raise exercise requires you to be hanging with arms in an extended position prior to movement initiation. All the same movement principals apply, especially with regards to pelvic rotation, to draw optimal recruitment from the lower abdominal region. The benefits to performing the hanging version are improvements in grip strength. Unfortunately, due to the grip strength needed, many trainees may find that their hands fatigue prior to muscle failure within the targeted abdominal region. Also, not all fitness facilities are equipped with the upright leg lift apparatus, therefore, executing the movement while hanging may be an appropriate substitution.
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Execution
- Extend arms overhead and grasp the bar using a closed grip slightly wider than shoulder width.
- Exhale and while maintaining a slight bend in the knees, rotate pelvis and draw legs upwards. Try and hold finishing position for 1-2 seconds before releasing.
- Inhale and lower back down to original starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Executing movement with an exercise ball positioned between angles will slightly increase the resistance but more importantly, it will make the movement easier to perform.
Elevating yourself and twisting your legs from side to side is a highly advanced, yet highly effective way to target the sides (obliques).
Upright Leg Lifts
Description
Since the lower portion of the stomach is such a problematic area for so many people, this is an extremely common lower stomach exercise. The upright leg lift exercise is both easy to do and when done properly, it’s quite effective - done properly being the key words. Unfortunately, people rarely seem to perform the upright leg lift exercise to its full potential. By simply elevating your legs (as most people do), you’re actually targeting your hip flexors more than the abdominals.
Sure, the abs are recruited, but they’re recruited as a movement stabilizer more than anything. To get a more effective abdominal contraction, you’ll need to perform what’s known as a pelvic tilt. As the name indicates, this is accomplished by tilting your pelvis (hip bones) upwards throughout the movement execution. If you combine the pelvic tilt movement with an inhalation (draw your navel in towards your spine), you’ll properly perform what’s known as an “abdominal set”.
Doing this will protect your lower back, activate the deep muscles within the core and it will also ensure that you get the most from each contraction.
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Execution
- Grasp handles with a neutral grip and rest forearms on the padding provided. Perform abdominal set.
- Exhale and elevate your legs while making sure to rotate your pelvis forward. Your lower back should slightly curl off the padding.
- Inhale and lower your legs back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
When performing the upright leg lift exercise, extending your legs throughout motion will increase the difficulty of the movement.
In addition to extending your legs, additional resistance can also be added by placing a medicine ball between your inner thighs.
By rotating the legs to the side (bringing your knees towards your elbows) you can target the oblique muscles (sides).
The upright leg lift exercise can also be performed while lying with your back flat on the mat/floor.
Decline Leg Raises
Description
This is one of the better exercises for lower abs. The addition of the decline bench to the traditional leg raise movement slightly increases the difficulty. Similar to the other exercises for the lower abdominals, it is important that a pelvic tilt is executed at the final stage of the movement to place maximal emphasis on the abdominals rather than the hip flexors.
Execution
- Pull a decline bench up to the Smith machine. The low end of the bench should be facing away from the Smith machine bar.
- Lie in supine position on the bench and grip the Smith machine bar. Make sure that the bar is securely hooked into the rack.
- Perform abdominal set and prepare to initiate movement.
- Exhale, flex legs at the hips, perform a pelvic tilt and draw legs into an elevated position. Pause and briefly hold this position.
- Inhale and lower legs back down at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Performing movement with the knees in a slightly bent position will make the exercise a little bit easier.
Placing a medicine ball in between your thighs will add resistance and increase the difficulty.
Exercises Ball Pull-Ins
Description
This exercise was designed to strengthen the muscles of the abdominal region. They contract as stabilizers to maintain the bridge position and to draw the legs and pelvis forward during hip flexion. Since the exercise requires a great deal of stability and upper body strength, beginners may want to start off with more simplistic movements and gradually make the progression to the abdominal pull-ins.
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Execution
- Place hands on the mat and the shins atop an exercise ball. You should be in what resembles a push up position.
- Exhale and while keeping the back straight, pull the knees in towards the chest. The finishing position should have only the top of the foot in contact with the exercise ball. A contraction should be felt within the lower region of the abdominals.
- Inhale, extend the legs and allow the ball to roll back out to starting position.
- Repeat until the desired number of repetitions are completed.