Place your forearms on the ground so that your elbows are shoulder width.
Set one foot behind you so that your leg is fully extended and your body forms a straight line from your head to heels. Flex your glutes and brace your core.
To start the plank, set your other foot behind you so that you are touching the ground with only your forearms and balls of your feet.
Keep a neutral spine, core braced and glutes flexed while pulling your elbows down towards your feet.
Hold your body stable for time while breathing normally.
For weighted planks, simply place a weight on your mid-back.
How to do leg raises properly, with perfect form and technique! The best lower ab exercise to build a strong core and abdominal muscles at home!
Purpose:
Increase Abdominal Hypertrophy
Prime Movers:
Rectus Abdominis (Abs)
How To Do Leg Raises
Lay on a flat surface and bend at the waist so that your back is completely flat.
To begin, fully extend your legs so that they are straight over your hips and press your arms into the ground next to your hips, but not under.
Lower your legs under control until they are hovering slightly over the floor, or until your lower back begins to arch. Do not let your back arch at any point.
Then, flex your abdominals so that your legs raise to the starting position and continue through by curling your hips up towards your chest while pressing your feet up towards the sky.
How to do hanging leg raises properly, with perfect form and technique! The best lower ab exercise to build a strong core and abdominal muscles!
Purpose:
Increase Abdominal Strength
Increase Abdominal Hypertrophy
Prime Movers:
Rectus Abdominis (Abs)
How To Do Hanging Leg Raises
Grasp a pull-up bar or stable object high enough so that your feet do not touch the ground when fully extended. Use a double overhand, shoulder-width or wider, grip.
Before hanging from the bar, create an external rotation (twist thumbs towards your eyes) torque on the bar to put your shoulders in a more safe position. Keep this torque throughout the exercise.
Begin hanging from the bar with your legs fully extended and pushed slightly in front of your body.
Then, while keeping your torso relatively vertical, raise your legs as high as you can while curling your hips towards your chest.
Slowly control the descent and avoid swinging between repetitions.
How to do weighted decline sit-ups properly, with perfect form and technique! The best ab exercise to build a strong core and abdominals!
Purpose:
Increase Abdominal Strength
Increase Abdominal Hypertrophy
Prime Movers:
Rectus Abdominis (Abs)
Rectus Femoris (Leg Hip Flexor)
How To Do Weighted Decline Sit-Ups
Lay on a decline bench with your legs hooked so that you are stable.
Begin by, holding a weight over your chest or at arm’s length over your shoulders, as you curl your chest towards your hips and raising your torso off the bench until you are sitting vertically.
Then control the descent, reversing the motion, until just before your shoulder blades touch the bench.
Repeat for repetitions while maintaining tension on your abdominals and holding the weight in the same position throughout.
