Abdominal exercises can be done with your body in a horizontal or vertical position. Crunches, sit-ups and multiple variations of these are often done in the horizontal position. Vertical exercises add variety to your abs training. Form is the most important aspect to take into consideration when working your abs.
Step 1
Grasp a pull-up bar for hanging knee raises. Grab the bar with an overhand shoulder-width grip. Let your legs hang straight down toward the ground. Draw your knees up to your chest and squeeze forcefully for a second. Slowly lower your legs back down and repeat. Keep your upper body as still as possible while doing these.
Step 2
Sit in a chair to do isometric ab crunches. Keep your back straight and place your hands on your hips or the sides of your head. Squeeze your abs as hard as you can and hold for a full second. Release and repeat.
Step 3
Grab the pull-up bar again to work your obliques. Grasp the bar with a shoulder-width overhand grip and let your legs hang straight down. Lift your knees up and toward your right shoulder. Slowly lower them down and lift them up toward your left shoulder. Keep alternating back and forth with every lift.
Step 4
Hold dumbbells in your hands to do side bends. Stand with your feet shoulder width apart and hold the weights down by your sides. Keep your back straight and bend laterally to your right. Go back to standing straight, then bend down laterally to your left. Keep going back and forth in a slow and controlled motion.
Step 5
Set up for standing twist crunches by standing with your feet shoulder width apart and placing your hands on the sides of your head. Lift your left leg off the ground, bring your knee in toward your chest and bring your right elbow toward your knee in a twisting motion. Place your foot back down and do the same with your right knee and left elbow. Keep going back and forth.
Step 6
Stand with your feet in a wide stance and hold a medicine ball in front of your body with both hands. Keep your arms straight and lift the ball over your head. Swing it forcefully down between your legs as you perform a slight squat. Lift it back up and repeat.
Things You'll Need
- Pull-up bar
- Medicine ball
- Barbell
- Decline bench
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