Lie supine on a pull-up bar (palms facing you). Your hands should be slightly wider than shoulder width.
Keeping your core tight, lift both legs together until they are straight.
Lower them slowly and in a controlled manner, stopping just before your feet touch the floor.
Muscles Worked: This exercise mainly works the lower abs, but also works the obliques and hip flexors to some extent (1).When performed on an uneven surface, such as a one-legged sit-up bench, more emphasis is placed on the obliques and internal/external rotators of the hips (2).
Progress: To make this exercise more challenging once it becomes too easy for your current form, try holding a weight between your feet or hanging from rings instead of a stationary bar.
*Best Ab Variations: The Crunch
The crunch is a popular abdominal exercise, but it can put stress on the spine. The contraction targets the rectus abdominis, which runs vertically and connects to the sternum and pelvis. When you contract, you should feel this muscle working.To do a basic contraction:
Lie on your back with your knees bent about 90 degrees and your feet flat on the floor. Keep your hands behind your ears or crossed across your chest. Contract your abs, raise until your shoulder blades are off the floor, and hold for three seconds before slowly lowering back down to full extension.
Muscles Worked: Rectus Abdominis (Front Crunches)
Are Crunches OK for Beginners?
Whether abs are good for beginners or not has a lot to do with how well you perform the exercise.Here's what you need to know:
Beginners should look at the mods listed in each section of this article and follow the ones that make sense to them.
Experienced athletes need to pay close attention to their form and maintain proper technique. If they have questions, they should ask a trainer or someone who can observe them and provide feedback.
Reps and Sets for Abs
In general, you can build muscle with just about any rep range and set. However, the number of repetitions and sets depends on the type of training program you follow.
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