ObesityHelp

by Jeremy Gentles, CSCS

Abdominal training is nothing new, but if you spend any time watching TV or flipping through magazines, you are well aware of the numerous abdominal exercise devices that are touted as the latest and greatest. Despite all the advertising and fads, the best abdominal exercises require little or no equipment. While this list is not comprehensive, these exercises are great for developing abdominal strength, and they won’t cost you a dime!

PRIMARY MUSCLES INVOLVED: Rectus Abdominis

Beginner Level: The Crunch (unweighted and weighted)

Preparation/Setup: Lying supine on the floor/mat, cross your arms across your chest and flex your knees, placing your feet flat on the floor. If performing a weighted crunch, hold the weight plate or dumbbell across your chest.

Movement/Execution: Keeping your lower back on the floor/mat, lift your upper torso off the floor. Then lower your upper torso until the backs of your shoulders touch the floor. Repeat.

Intermediate Level: Intermediate Level Lying Leg and Hip Raise

Preparation/Setup: Lie supine on the floor/mat. Reach back and hold onto something stable and stationary for support.

Movement/Execution: Raise your legs off the floor by flexing your knees and hips. Continue the movement by flexing at your waist, bringing your knees toward your chest and your lower back off the floor. Return to the start position by lowering your hips and legs back toward the floor. Your legs should be extended and your feet should not touch the floor. Repeat.

Notes: You may also perform this exercise using ankle weights, or if you have access to a cable/pulley machine, you can attach the cables to your ankles using ankle straps.

Advanced Level: Advanced Level Vertical Leg and Hip Raise

Preparation/Setup: On a set of parallel bars, grasp the handles and support your body weight with your forearms. Make sure your back is against the vertical back pad.

Movement/Execution: Flex your hips and knees as you raise your legs, bringing your knees toward your shoulders. Return to the starting position by lowering your legs toward the floor, extending your hips and knees. Repeat.

Notes: It may take practice initially, but you should avoid swinging your legs or using momentum to raise your legs.

There are several variations you can try, depending on the equipment available to you:

• If you do not have access to parallel bars, you may also perform this exercise by hanging from a pull-up bar.
• This exercise can be weighted by adding ankle weights and/or holding a medicine ball between your legs.
• You can increase the level of difficulty by keeping your legs straight as you raise them instead of bending them.