Training your abs is a key part of growing and framing your stomach. Whether you are a gym rat or forming your first training plan, the exercises below will help you meet your fitness goals.
assisted sit-up
To perform an assisted sit-up, start by lying flat on your back on a mat or soft surface. Bend your knees and plant your feet firmly on the ground. If you have a workout partner, they can hold your feet down for added stability. If you're alone, you can tuck your feet under a heavy piece of furniture or use a sit-up bar that hooks onto a door.
Place your hands behind your head, but be careful not to pull on your neck. Your elbows should be out to the sides and not tucked in. This is your starting position.
Engage your core and lift your upper body towards your knees, keeping your lower back on the ground. Your workout partner can provide assistance by gently pulling your arms, helping you lift your upper body. If you're alone, you can use a resistance band looped around your feet and held in your hands to assist your movement.
Pause at the top of the sit-up, then slowly lower your body back down to the starting position. This counts as one rep.
Remember to breathe throughout the exercise. Inhale as you lower your body, and exhale as you lift.
Aim for 3 sets of 10-15 reps, or as many as you can do with good form. As your strength improves, try to reduce the amount of assistance you use until you can perform the sit-ups unassisted.
assisted prone rectus femoris stretch
1. Begin by lying flat on your stomach on a comfortable, flat surface. Ensure you have enough space around you to move freely.
2. Extend your arms out in front of you and keep your legs straight behind you.
3. Have your assistant gently grasp your right ankle. If you don't have an assistant, you can use a strap or towel to help with this stretch.
4. Slowly, have your assistant bend your right knee, bringing your heel towards your buttocks. You should feel a stretch in your abs and thigh. If you're using a strap or towel, gently pull it towards you to achieve the same effect.
5. Hold this position for about 20-30 seconds, breathing deeply and evenly.
6. Slowly release your leg back to the starting position.
7. Repeat the same process with your left leg.
8. Do this exercise for 3-5 repetitions on each leg.
Remember to keep your movements slow and controlled, and never stretch to the point of pain. If you feel any discomfort, lessen the stretch or stop the exercise.
assisted lying leg raise with throw down
1. Start by lying flat on your back on a comfortable, padded surface. Ensure your legs are extended straight out in front of you and your arms are resting by your sides.
2. Have your partner or trainer stand at your feet. If you're using a machine, position it at your feet.
3. Lift your legs up off the ground and bend your knees slightly. Your partner or the machine will then grab your feet.
4. Engage your abs and use them to lift your legs up towards your chest. Your partner or the machine will assist you in this movement, providing resistance as you lift your legs.
5. Once your legs are lifted as high as you can, your partner or the machine will then "throw down" your legs. This means they will push your legs back down towards the ground.
6. Resist the throw down by engaging your abs and trying to slow the descent of your legs. The goal is not to let your feet touch the ground, but rather to keep them hovering just above the ground.
7. Repeat this movement for the desired number of reps. Remember to keep your abs engaged throughout the entire exercise and to resist the throw down as much as possible.
8. For best results, perform this exercise in sets of 10-15 reps, or as recommended by your fitness professional.
Remember to always maintain proper form and control throughout the exercise to avoid injury. If you feel any discomfort or pain, stop the exercise immediately and consult with a fitness professional.
assisted lying leg raise with lateral throw down
1. Start by lying flat on your back on a comfortable, padded surface. Ensure your legs are extended straight out in front of you and your arms are resting by your sides.
2. Have your assistant stand to your right side. Your assistant will be responsible for providing resistance and helping you control your movements throughout the exercise.
3. Lift both legs off the ground, keeping them together and straight. Your assistant should help you lift your legs if needed.
4. Once your legs are raised to a 90-degree angle, your assistant should gently push them down towards the left side. This is the 'lateral throw down' part of the exercise.
5. Resist the push from your assistant as much as you can, engaging your abs to control the descent of your legs. Try to keep your legs together and straight throughout the movement.
6. Just before your legs touch the ground, your assistant should help you lift them back up to the starting position.
7. Repeat the exercise, but this time have your assistant push your legs down towards the right side.
8. Continue alternating sides for each rep. Aim for 10-15 reps on each side, or as many as you can manage with good form.
9. Remember to keep your abs engaged throughout the exercise, and use your breath to help you power through the movements. Inhale as your legs are lifted, and exhale as they are lowered.
10. As you get stronger, your assistant can increase the force of the 'throw down', and decrease the amount of assistance they provide in lifting your legs. This will ensure you continue to challenge your abs and make progress in your strength and endurance.
assisted hanging knee raise with throw down
1. Start by positioning yourself on the assisted pull-up machine. Adjust the weight to a level that is challenging but allows you to maintain proper form.
2. Stand on the platform and grip the handles above you. Place your knees on the padded lever, ensuring your body is upright and your arms are fully extended.
3. Engage your core and slowly lift your knees towards your chest. Keep your back straight and avoid swinging your body.
4. Once your knees are at chest level, forcefully push down on the padded lever using your abs. This is the 'throw down' part of the exercise.
5. Slowly lower your knees back to the starting position, resisting the pull of the machine. This should be a controlled movement, not a drop.
6. Repeat this process for your desired number of repetitions. Remember to keep your abs engaged throughout the exercise and to maintain a slow, controlled movement.
7. As you get stronger, you can increase the weight on the machine to make the exercise more challenging.
Remember, the key to this exercise is the engagement of your abs, not the momentum of your body. Always ensure you are using proper form to avoid injury.
assisted hanging knee raise
1. Start by positioning yourself on the assisted pull-up machine. Adjust the weight to a level that is challenging but manageable for you. The more weight you use, the more assistance you will get.
2. Stand on the platform and grip the handles above you. Place your knees on the padded lever, ensuring your feet are off the platform.
3. Keep your back straight and your shoulders down as you hang from the handles. This is your starting position.
4. Slowly raise your knees towards your chest, contracting your abs as you do so. Ensure your movement is controlled and avoid swinging your body.
5. Pause for a moment when your knees are at chest level, then slowly lower them back to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to breathe in as you lower your knees and breathe out as you raise them. Keep your movements slow and controlled to ensure you are working your abs effectively.
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