W3.CSS

Beginner


Dumbbell Side Bends

Main Muscle – Abs
Secondary Muscle – None
Equipment – Dumbbells
Instructions:
i. This exercise works the obliques. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
ii. Keep your feet firmly on the floor with a shoulder width stance.
iii. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
iv. Without pausing at the top, bend down to the left.
v. Repeat for desired reps.

Flutter Kicks

Main Muscle group: abs
Secondary muscle(s): none
Equipment required: none
Experience level: beginner
Instructions:
i. Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
ii. Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
iii. Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion.
iv. Perform for 15 to 20 repetitions. Alternatively, flutter kick for a period of time, such as 20 to 30 seconds.
Tips-
To vary the move, cross the legs over and under each other rather than flutter them up and down. This change doesn’t markedly alter the muscles used during the exercise; it’s just a fun variation.

Alternating Arm Plank

Main Muscle group: shoulders and abdominals
Secondary muscle(s): biceps, triceps
Equipment required: barbell
Experience level: beginner
Instructions
i. Start in a plank position, with your wrists under your shoulders and feet hip-width apart.
ii. Bend your left arm, place you left elbow on the mat and then bend your right arm and place your right elbow on the mat.
iii. Place your left hand on the mat, straighten your left arm and then place your right hand on the mat and straighten your arm.
iv. Switch sides and repeat this up and down movement until the set is complete.

Tips- engage your glutes, tighten your core, and keep your head, neck and spine aligned at all times.


Lying Leg Raise With Hip Thrust

Main Muscle group: abs
b. Secondary muscle(s): none
c. Equipment required: bodyweight
d. Experience level: beginner
e. Instructions:
i. lie down on the floor with your back flat and your legs extended in front of you, place your hands under your glutes with your palms facing down;
ii. Raise your legs to a 90-degree angle, keeping them slightly bent at the knees and then lift your butt up;
iii. Return to the starting position and repeat the movement again.

Side Plank With Hip raise

Main Muscle group: abs
Secondary muscle(s): shoulders
Equipment required: bodyweight
Experience level: beginner
Instructions:
i. The side plank is a great exercise for building core strength, and more specifically oblique strength. It’s also a good balance exercise. It’s your choice whether to use a mat in this exercise.
ii. Start by laying on your side with one forearm on the floor and your feet on top of one another.
iii. Lift your hips up until your body is exactly straight.
iV. Now hold this position for a second and then lower your hips back down. You should feel this exercise in your abs and obliques.
V. Complete the same for the opposite side of the body.

Intermediate


Cable Crunch

Main Muscle – Abs
Secondary Muscle – None
Equipment – Cable
Instructions:
i. Attach the rope attachment to a high pulley cable and set the appropriate weight on the stack.
ii. Stand directly in front of the cable machine, facing away from it.
iii. Grasp the rope from behind your head with your palms facing inward and drop to your knees.
iv. Your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.
v. Pause, then slowly lower yourself back to the starting position

Exercise Ball Crunch

Main Muscle group: abs
Secondary muscle(s): none
Equipment required: exercise ball
Instructions:
i. The exercise ball crunch is a great all round ab exercise. Lower back support makes it ideal for those with lower back problems/injuries. Sit on the exercise ball with your feet flat on the floor wider than shoulder with apart.
ii. Step forward with your feet allowing the exercise ball to roll back to your lower back.
iii. Touch the side of your head with the tips of your fingers. This is the start position.
iv. Crunching your abs, pull your torso up so your elbows are aiming for your knees.
v. Squeeze the abs tight and pause.
vi. Then lower back to the start position.
vii. Repeat for desired reps.

Exercise Ball Crunch With a Twist

Main Muscle group: abs
Secondary muscle(s): none
Equipment required: exercise ball
Experience level: intermediate
Instructions:
i. The exercise ball crunch is a great all round ab exercise. Lower back support makes it ideal for those with lower back problems/injuries. Sit on the exercise ball with your feet flat on the floor wider than shoulder with apart.
ii. Step forward with your feet allowing the exercise ball to roll back to your lower back.
iii. Touch the side of your head with the tips of your fingers. This is the start position.
iv. Crunching your abs, pull your torso up so your elbows are aiming for your knees.
v. Squeeze the abs high, twist to the right, and squeeze.
vi. Then lower back to the start position.
vii. Repeat for desired reps, alternating sides.

Advanced


Hanging Leg Raise

Main Muscle – Abs
Secondary Muscle – Forearms
Equipment – Bodyweight
Instructions:
i. The hanging leg raise is an awesome exercise for building the lower abs. All you need for this exercise is somewhere to hang from. It could be a chinup bar or it could be a tree.
ii. Once you’re hanging, tense up the mid section. While keeping your legs straight, raise your them up slowly. You should raise your legs are high as possible.
iii. Pause for a second, and slowly lower your legs back to the starting position.
iv. Repeat for desired reps.