Ab Exercise: Russian Twist

Russian twist gif

Type Resistance
Target (primary) AbsObliques Target (secondary) Lower back
Equipment BodyweightDumbbells
Mechanics Compound
Force Pull
Plane of motion Transverse plane Other Bilateral

AKA Plate Twist

Main targeted muscle group: Obliques

How is it performed?

  • Sit down on the floor, hold your hands together. Move your upper body slightly back as your raise your legs with knees slightly bend and cross them by your ankles.
  • In a steady pace, twist your upper body to one side.
  • Come back to starting position and repeat on opposite side.

You can make the exercise more challenging by focusing on having good form, moving slower and by holding a dumbbell in your hands.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: Side Plank

Side plank

Type Resistance Target (primary) AbsObliques Target (secondary)
Equipment Bodyweight Mechanics Isolation Force Static
Plane of motion   Other Unilateral

How is it performed?

  • Lie on your side and support your body on your forearm and feet.
  • Keep your body straight and hold the position. This is an isometric exercise.

The exercise is easier when performed with bent knees or by angling the body up against a wall or similar.

The exercise can be made more difficult by adding weight.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: Oblique Crunches

Oblique Crunches

Type Resistance
Target (primary) Abs,Obliques Target (secondary)
Equipment Bodyweight Mechanics Isolation Force Pull
Plane of motion Transverse plane Other Unilateral

How is it performed?

  • Lie on the floor with your lower back in the ground. Bend your knees and place one foot on the ground and rest the opposite foot on your knee as shown on the picture.
  • Place the arm of the side with the foot on the ground behind your head, and as you exhale, flex your waist and move your elbow towards the opposite knee.
  • Return to starting position, and remember to repeat on the other side.

You can make the exercise more difficult by focusing on having good form and moving slower.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: V-Up

V-up
AKA Jackknife Sit-Up

Type Resistance
Target (primary) Abs
Target (secondary)
Equipment Bodyweight Mechanics Compound Force Pull
Plane of motion Sagittal plane Other Bilateral

How is it performed?

  • Lie down on the floor with both arms and legs extended.
  • Exhale while bending at your waist to raise your legs and simultaneously reach towards your legs with your arms, lifting your torso off the floor. Return to starting position as you inhale.

You can make the exercise more difficult by focusing on having good form and moving slower.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: Lying Heel Touches

Lying Heel Touch

Type Resistance
Target (primary) AbsObliques
Target (secondary)
Equipment Bodyweight Mechanics Isolation Force Pull
Plane of motion Coronal plane Other Unilateral

AKA Alternate Heel Touchers, Foot to Foot Crunch

How is it performed?

  • Lie on the floor with your knees bend, feet about shoulder width apart and both arms extended by your side.
  • Raise your torso slightly and crunch to the side trying to reach your heel with your hand.
  • Repeat on the opposite side.

You can make the exercise more difficult by focusing on having good form and moving slower.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: Leg Pull-In

Leg Pull-In
AKA Seated Leg Tucks

Type Resistance Target (primary) Abs Target (secondary)
Equipment Bodyweight Mechanics Compound
Force Pull
Plane of motion Sagittal plane Other Bilateral

How is it performed?

  • Sit on the floor or a bench with your legs stretched out and your torso in a 45-degree angle from the floor.
  • Exhale while bringing your knees in and moving your torso towards them.
  • Inhale as you return to starting position.

You can make the exercise more difficult by focusing on having good form and moving slower.

You can make the exercise easier by placing your hands on the floor for support.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]

Ab Exercise: Crunches

Crunches

Type Resistance Target (primary) Abs Target (secondary)
Equipment Bodyweight Mechanics Isolation Force Pull
Plane of motion Sagittal plane Other Bilateral

How is it performed?

  • Lie down in a supine position, wrists crossed on chest and with your feet either flat on the ground or with your lower legs on a bench.
  • Raise your upper torso from the ground by flexing your waist while exhaling. Your lower back should remain on the floor.

You can make the exercise more difficult by focusing on having good form, moving slower, and adding weight.

See the full ab workout here.

[end]What’s your favorite ab exercise? [/end]