Abdominal Exercises

This entry is part 5 of 11 in the series Training Programs

Four different sets of core strengthening exercises that work the upper, lower, and oblique (lateral) abdominal muscles.

Your core consists of quite a few different muscles. There are the vertical rectus abdominus muscles (upper and lower), the diagonal obliques, and the serratus anterior muscles at your sides. All covered by the thin sheet known as the transverse abdominus that is responsible for keeping the stomach flat. There are also the twisting muscles of your lower back — the quadratus lumborum — that are actually much more powerful than the obliques. A good core-training program hits them all.

Session Exercise Upper Lower Oblique
1
Medicine Ball Twist
x
Rotating Crunch (Feet flat)
x
x
V-Sits
x
x
Bench Knee Lift
x
Knees Up Crunch
 x
2
Seated D’Bell Twist
x
Twisting Crunch (Legs straight up)
x
x
Ab Wheel
x
x
Bench Leg Raise
x
Feet Flat Crunch
x
3
Russian Twist
x
Crunch to Opposite Knee
x
x
Prone Hold
x
x
Hanging Knee Raise
x
Feet on Bench Crunch
x
4
Hanging Twist
x
x
Rotating Decline Crunch (Legs braced)
x
x
x
Negative Situps
x
x
Body Curl (Knees to chest) / Hip Raise
x
Legs Up Crunch
x
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