Weight Training for Specific Muscle Groups

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ABDOMINALS

The abdominal muscles are the major supporting structures of the abdomen. Unlike legs or other bodyparts that have bones to support them, the abdomen has no such structures. Strong muscles support the abdomen and act like a "girdle" to hold you in. The major muscles of the abdomen include the rectus abdominus, which assist you to bend or flex; and the obliques which help the rectus and allows you to rotate your trunk and bend sideways.

There are several abdominal exercises outlined below. You can also review the Awesome Abs Routine described in another section of the Resource Center.

A word of caution: There are several abdominal exercises that are actually dangerous to perform. These include Roman Chair sit-ups, straight-leg-sit-ups and double-leg lifts and doing sit-ups with hands behind your neck. All of these cause undue stress on the cervical intervertebral disks.

THE ABDOMINAL EXERCISES

[Warm-Up Dumbell Swingthru] [Feet Against The Wall Sit-Up]

[Incline Leg Pull-In] [Jacknife Sit-Up]

[Leg Pull-In] [Flat Bench Leg Pull-In]

[Dip Stand Leg Raise]
Abdominals
Warm-up Dumbbell Swingthru

  • Hold dumbbell with both hands.
  • Stand erect, feet 16" apart.
  • With arms straight. squat until upper thighs are parallel to floor.
  • Raise up in semicircular motion with dumbbell at arms' length overhead.
  • Lower dumbbell to starting position in same path.
  • Swing dumbbell through legs for better stretch.
  • Inhale up, exhale down
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Abdominals
Feet Against The Wall Sit-Up

  • Lie on floor with body close to wall.
  • Put feet against wall, knees slightly bent.
  • Place hands behind head.
  • Pull up as far as possible.
  • Return to starting position.
  • Inhale up, exhale down.
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Abdominals
Incline Leg Pull-In

  • Put sit-up board at 25-30 degree angle.
  • Lie with head at top.
  • hold Bar.
  • Bend knees, pulling upper thighs into midsection.
  • Return to starting position.
  • Do not let feet touch board once exercise has started.
  • Concentrate on lower abdominals.
  • Inhale up, exhale down.
  • To make harder, hold lightweighted dumbbell between feet.
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Abdominals
Jacknife Sit-Up

  • Lie on floor on your back.
  • Place arms straight back behind head.
  • Bend at waist while raising legs and arms to meet in jacknife position.
  • Lower arms and legs to floor.
  • Inhale up, exhale down.
  • Keep elbows and knees locked.
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Abdominals
Leg Pull-In

  • Lie on floor with hands under buttocks, palms down, Legs extended.
  • Bend knees, pulling upper thighs into midsection.
  • Return to starting Position;
  • Concentrate on lower abdominals
  • Inhale up, exhale down.
  • To make harder, hold light dumbbell between feet.
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Abdominals
Flat Bench Leg Pull-In

  • Lie on flat bench with legs off end.
  • Place hands under buttocks, palms down, legs out straight.
  • Bend knees, pulling upper thighs into midsection.
  • Return to starting position.
  • Concentrate on lower abdominals.
  • Inhale up, exhale down.
  • To make harder, hold lightweight dumbbell between feet.
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Abdominals
Dip Stand Leg Raise

  • Get on dip stand facing out.
  • Arms straight, legs locked.
  • Raide legs until parallel to floor.
  • Keep knees straight.
  • Return to starting position.
  • Inhale up, exhale down.
  • To make harder, hold light weight between feet.