Conventional Dead Bugs

How to Perform Conventional Dead Bugs:

• When performing this exercise, you'll want to keep your abdominals pulled in.

• Begin lying on your back with your knees and hands up.

• Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg towards the ground. Only go as far as you can to maintain your back against the ground.

• Your lumbar position must be maintained against the towel/floor throughout the exercise.

• Keep your abdominals drawn in and tight, and return the moving leg and arm to the starting position

MAIN MUSCLE - RECTUS ABDOMINIS

Ab Roll Out

How to Perform Ab Roll Out:

• Slowly lower your body whilst maintaining a neutral spine and a braced core

• Your shoulders and hips should lower at the same pace

• Once you have gone as low as physically possible, you should then bring yourself back up by contracting your abdominals and engaging your lats

MAIN MUSCLE - RECTUS ABDOMINIS

Uni Toe Touches

How to Perform Uni Toe Touches:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Dip Frame Knee Raises (with a Twist)

How to Perform Dip Frame Knee Raises (with a Twist):

• Raise your legs by crunching at the abdominals (bring your hips towards your ribs)

• Maintain a slight bend in your knees

• Keep your core under tension through the entire exercise

MAIN MUSCLE - RECTUS ABDOMINIS

Dip Frame Leg Lowers

How to Perform Dip Frame Leg Lowers:

• Raise your legs by crunching at the abdominals (bring your hips towards your ribs)

• Maintain a slight bend in your knees

• Keep your core under tension through the entire exercise

MAIN MUSCLE - RECTUS ABDOMINIS

Dead Bugs

How to Perform Dead Bugs:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Cocoons

How to Perform Cocoons:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Elbows to Knees

How to Perform Elbows to Knees:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Sit Up with a Twist

How to Perform a Sit Up with a Twist:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

V-Sits

How to Perform V-Sits:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Toe Flicks

How to Perform Toe Flicks:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Heel Touches

How to Perform Heel Touches:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Step Bicycle Crunch

How to Perform a Step Bicycle Crunch:

• Keep your head and shoulders raised

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Step Crunches

How to Perform Step Crunches:

• Keep your head and shoulders raised

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Scissor Kicks

How to Perform Scissor Kicks:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Air Bike

How to Perform an Airbike Exercise:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Toe Touches

How to Perform Toe Touches:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Full Crunch

How to Perform a Full Crunch:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Alt V-Sit

How to Perform an Alt V-Sit Exercise:

• Keep your head and shoulders off the ground

• Control your breathing

• Maintain constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS

Swiss Ball Leg Pull In

How to Perform a Swiss Ball Leg Pull In:

• Control your breathing

• Keep your core braced

• Drive your knees forward to achieve a full squeeze of the abdominals

• Control back whilst maintaining constant tension in your abdominals

MAIN MUSCLE - RECTUS ABDOMINIS