Bodybuilding and Abs

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Best Abdominal Exercises and Tips

Bicycle Crunches/ Alternate Twisting Knee Raises

  • Lie on your back with legs extended off the floor about 2 inches, and clasp your hands behind your head.
  • Pull your right leg in toward your chest while twisting the left elbow towards your right knee.
  • Go back to the starting position.
  • Repeat with the other knee and elbow.

    This exercise works Lower Abdominals, Intercoastals, and Obliques
Hanging Leg Raises
  • Hang from a chinning bar with an overhand grip, thumbs approximation 18 inches apart.
  • Bend your knees and lift legs to your chest or as high as possible.
  • Be sure not to swing.
This exercise works Lower Abdominals

Incline Board Leg Raises
  • Lie on your back on a board (45 degree angle or whatever is comfortable). with your head higher than your feet.
  • Keep your legs straight, and raise them as high as you can.
  • Lower them slowly until your heels just touch the edge of the board (do not bounce your heels at the bottom of the exercise).
  • Keep the small of your back against the bench so abdominals are in constant contraction.
  • As you raise your legs, breath out; as you lower your legs inhale deeply.
This exercise works Lower Abdominals

Incline Sit Ups
  • Place the board at 30 degrees incline.
  • Bend your knees at a 45 degree angle.
  • Hold a weight behind your head and sit up.
  • Lower yourself slowly back down, but don't let your back touch the board.
  • Raise yourself from this lower position, breathing out as you move upward.
This exercise works Upper Abdominals

Twisting Sit Ups

  • On an incline bench clasp your hands behind your head.
  • As you rise up twist your torso to bring your right elbow to your left knee.
  • On the next repition bring your left elbow to your right knee.
  • You should bfeel a contraction of the intercostals.

This exercise works Upper Abs and Intercostals

Knees-in-air Sit Ups

  • Lie on your back on the floor, hands clasped behind the neck.
  • Keep your knees bent, raise your feet in the air with your ankles crossed.
  • Bring your head as close to your knees as possible keeping your kness steady.
  • Try to really feel yours abs crunch as they contract.

    Note: When fatigued you can perform the execrcise with your arms out in front of your to make the movement easier.

This exercise works Upper Abs and Lower Abs

Twisting Knees-in-air Situps

  • Lie on your back, hands clasped behind your head.
  • Cross your ankles with your feet in the air and knees bent.
  • As you rise twist your torso to touch your left knee with your right elbow.
  • On the next movement, rise and twist your torso to touch your left elbow to right knee.

This exercise works Uppers Abs, Lower Abs, and Intercostals

Sit ups on Floor

  • Lie on your back, knees bent and feet flat on the floor.
  • Sit up and bring your head as close to your knees as possible.
  • Lower yourself to the floor, but do not rest at the bottom of the exercise.

This excercise works Upper Abdominals

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Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of

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