What I did was weighted crunches and weighted captain's chair
leg raises followed by the air bikes.
Perform one set of
leg raises followed by side planks, no pause in between.
Not exact matches
To see results, you'll only need to do each of the
following four exercises twice: jump lunges, sumo squat pulses, tricep push - ups, and straight
leg raises.
If you can't do a pull - up, do 10 lat pulldowns
followed by 10 hanging, straight
leg raises (hang from a bar and
raise the
legs).
The lower abs can be trained with the
following exercises the best:
leg or knee
raise, reverse crunch, normal or bench sit - ups, plank or even using an ab slide equipment.
The hanging
leg raise can turn your abs into slabs of steel Develop the abs you desire with the hard core full hanging
leg raise by
following these simple progressions
Somehow I couldn't edit my previous comment but I want to add that I've also got pain (the
following day) from doing the captain's chair
leg raises, mainly on my shoulders and abs, which is where I'm 100 % sure my form is correct.
These are
following ones: plank, side planks with rotation, plank knee tucks, pike, straight
leg abdominal twists and
leg raises.
Following this the athlete contracts the hip flexors again to
raise the
leg higher and further stretch the hamstrings.
The video includes the
following easy and advanced bodyweight core exercises: plank, hanging knee
raise, hanging
leg raise, L - sit, front lever, dragon flag
trap - bar bent -
legged deadlift 1 x 15 - 20
followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine
leg curl 1 x 10 - 15 seated calf
raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12 standing biceps curl with straight bar and arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
bent -
legged deadlift with Olympic bar 2 x 8 - 10
followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf
raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 10
leg press on angled
leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
I run on low intensity and moderate speed for 20 - 30 mins
followed by squats, lunges
leg raises and
leg circles..
Just as before, you will do 1 set of dips
followed by 1 set of vertical
leg raises.
In my point of view, the best exercises for lower abs are the
following: knee and
leg lifting or bar, exercises with an ab wheel, various
leg raising exercises on the floor.
Konrad et al. (2001) compared a number of gymnastic exercises and found that the horizontal straight
leg anchored side bend displayed the highest external oblique muscle activity,
followed by the reverse curl up Escamilla et al. (2006) compared the power wheel roll out (power wheel in hands), jack knife and knee - tuck (power wheel attached to feet), the ab sling bent -
leg hanging
leg raise, the flat and decline reverse curl up, the anchored bent
leg sit up, and bent
leg curl up.
The erector spinae displayed highest muscle activity in the gute - ham
raise,
followed by the prone
leg curl, Romanian deadlift and good morning.
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral
raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately
followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf
raise 1 x 20
leg press calf
raise 1 x 15 standing calf
raise 1 x 12 - 15 seated calf
raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Follow the crunches with
leg raises (sometimes called
leg lifts) to target your lower abs.