This is a good all around abdominal exercise. It places intense stress on the rectus abdominis, intercostals, and serratus muscles.
Attach a handle to a lat pull down machine. Facing away from the weight stack. Grab the handle with an underhand curl grip and brace the back of your legs against the knee pad.
Bend forward at the waist and crunch your abdominal muscles. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Then return back to the starting position.
Frog Kicks (aka Seated Knee Up)
This exercise works the frontal abdominals, especially the lower half of the abdominal muscles.
Sit on the floor or a flat bench with your legs out straight. Place your hands palms down behind you. Lean back slightly and use your abdominal strength to lift your legs.
Simultaneously bend your legs and bring your knees as close to your chest as possible. Slowly straighten out your legs and return to the starting position. Repeat. Do not let your feet touch the floor during the exercise, keep the tension on the abdominal muscles.
This basic abdominal exercise isolates the upper half of the fontal abdominal wall.
Lie on your back on the floor. Your feet should be flat on the floor shoulder width apart with your knees bent at a 90-degree angle. Place your hands behind your head for support.
Without pulling on your neck, slowly lift your shoulders off the floor using your abdominal strength. Breath out as you contract your abs. Hold this position for a couple of seconds to maximize the peak contraction in the abs. Then slowly lower yourself to the starting position.
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