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Rock Hard Abs

Sit-ups:  Lie on your back and bend your knees so you feet are flat on the floor. Place your hands at the sides of your head or on your chest and "curl" your body up to a sitting position, or until your head touches your knees.  Sit-ups can also be done with a twist bringing the left elbow to the right knee and vice-versa.   

Crunches:  Use the same starting position as for sit-ups, but just curl up enough to bring the head and shoulders off the floor, hold position and squeeze the abs, then uncurl.

Hanging Knee Raises:  These can be done either hanging from a bar, using special arm slings, or by using a knee raise apparatus.  Either way, support yourself on your elbows with your feet dangling below.  Lift your knees to your chest bending them as they go, then slowly lower them.  These can also be done with a twist.

Seated Knee Raises:  Sit on the end of a bench, placing your hands on either side of you.  Lean back a bit, supporting yourself with your hands and hold that position as you lift your bent knees to your chest, squeeze your abs, and release.

Rope Pull-overs:  Use a 2 handled rope on a high pulley for these.  Grip the rope ends and kneel under the pulley holding the rope above and behind your head.  Using your abs, bend forward until your head almost touches the floor, then let it pull you slowly back up. Use a weight that enables 20 - 50 reps. 

Go to:   Back  Legs   Shoulders  Calves  Arms  Abs Back to exercises

 

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