Abs

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

Exercise Overview

Exercise Instructions

Crunch Hold demonstration

1. Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to lift your head, neck, and shoulders off the floor.
  • Reach forward with your arms and hold the position.

Tips

  • Keep your arms straight and parallel to the floor.
  • Keep your lower back pressed into the floor.

Benefits

  • Abdomen
Bicycle Crunch Hold demonstration

2. Bicycle Crunch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
  • Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
  • Hold the position and switch sides at the halfway point.

Tips

  • Keep your lower back pressed into the floor.
  • Focus on the rotation of your torso, not just the elbow-to-knee movement.
  • Avoid pulling on your neck with your hands.

Benefits

  • Obliques, Abdomen
Toe Touch Hold demonstration

3. Toe Touch Hold

Instructions

  • Start lying on your back with your knees bent and your feet flat on the floor.
  • Engage your core to extended your legs and lift them straight up into the air.
  • Lift your head, neck, and shoulders off the floor and reach up with your arms to touch your toes.
  • Hold the position.

Benefits

  • Abdomen
Leg Lift demonstration

4. Leg Lift

Instructions

  • Start lying on your back with your legs extended and your arms behind your head.
  • Engage your core to lift both legs off the floor, creating a 45 degree angle between your legs and the floor.
  • Keep your legs straight and your feet together and hold the position.

Tips

  • Keep your lower back pressed into the floor.
  • Keep your head and shoulders flat on the floor throughout the exercise.

Modifications

  • If lifting both legs is too intense, perform the exercise with one leg at a time.
  • If you feel strain in your lower back, place your hands under your hips for support or bend your knees slightly.

Benefits

  • Hips, Quadriceps, Abdomen
Lying Side Leg Raise demonstration

5. Lying Side Leg Raise

Instructions

  • Start lying on your side with your legs extended and your feet stacked on top of each other.
  • Rest your head on your lower arm and place your top hand on your hip.
  • Engage your core to lift your top leg towards the ceiling, creating a 45 degree angle between your leg and the floor.
  • Hold the position.

Tips

  • Keep your hips stable and your body in a straight line from head to toe.

Modifications

  • If lifting your leg high is too challenging, perform the exercise with a smaller range of motion.

Benefits

  • Obliques, Lower Back, Glutes, Abdomen
V-Sit demonstration

6. V-Sit

Instructions

  • Start lying on your back with your legs extended and your arms at your sides.
  • Engage your core to simultaneously lift your arms, chest, and legs, forming a V-shape with your body.
  • Keep your back straight, reach your arms up towards the ceiling, and hold the position.

Tips

  • Try to balance on your the bones at the bottom of your pelvis.
  • Keep your legs as straight as possible.

Modifications

  • For less intensity, keep your knees bent or hands on the floor for support.

Benefits

  • Abdomen
Dead Bug demonstration

7. Dead Bug

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to raise one arm toward the ceiling and bend your opposite knee to bring it up over your hip.
  • Raise your other arm and leg slightly off the floor and hold the position.

Tips

  • Keep your hips square and your lower back pressed into the floor.

Modifications

  • For less intensity, perform the exercise with a smaller range of motion.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen
Hollow Body demonstration

8. Hollow Body

Instructions

  • Start lying on your back with your legs extended and your arms straight above your head.
  • Engage your core to lift your head, arms, shoulders, and legs off the floor.
  • Create a "C" shape with your body, balancing on your lower back, and hold the position.

Tips

  • Keep your lower back pressed into the floor.
  • Keep your legs straight and your feet together.

Modifications

  • For less intensity, keep your knees bent and your arms in front of you.

Benefits

  • Shoulders, Hips, Quadriceps, Abdomen