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	Blackened Tuna
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ABDOMINAL  MUSCLES

Your abdominal muscles, your abs, include upper abs, lower abs, and your oblique muscles. Each abdomen section has its own neuromuscular areas. Your upper and lower abs comprise your rectus abdominus. Visually stimulating, though not technically an abdominal muscle, are your inner costals / inner costal muscles, which are the muscles between your ribs in your ribcage. Even though many people consider your Tranverse Abdominus as an abdominal muscle, and technically your Transverse Abdominus is a back muscle, we will also go over certain muscle exercises for your Tranverse Abdominus muscle.

Abdominal Exercises

Exercises for your Upper Abs

• Sit Ups
• Crunches
• Swiss Ball Crunch
• Curl Ups
• Jackknife
• Cable Pull Downs
• Straight Leg Crunch
• Bicycles
• Reach & Catch

Sit Ups

Starting Position

Lie flat on the ground.  Bring your legs up so you have a right angle in your knees and your feet flat on the ground. You can optionally place your feel under  something heavy, like a sofa. Place your hands on your chest criss crossing your arms.

Sit up Exercise

Using your abdominal muscles, bring your torso up close to your thighs, then back down again.

Pointers

Make sure you don’t use your neck - try to visualize having an apple between your chin and your chest throughout the entire range of motion.

Sit ups Exercise Video

Jackknife - The Jackknife exercise works both your upper abs and your lower abs.

Starting Position

Lie flat on the ground.  Point your toes in the opposite directions. Place your hands over your head as if you are stretching your body with your hands about an inch above the floor. You can have your feet on the floor or about an inch above the floor, depending on your abdominal strength.

Jackknife Exercise

Raise both your hands and feet towards the ceiling with a finishing position of your arms and legs being parallel to each other. Then lower each to the starting position.

Jackknife Exercise Video

Exercises for your Lower Abs

• Hanging Leg Raise
• Reverse Crunch
• Straight Leg Raise
• Leg Raise
• Seated Knee-Up
• Drawbridge (Incline – Push LB)
• Swiss Ball Jackknife
• Hip Thrust
• Swiss Ball Reverse Crunch
• Reverse Crunch (On Incline Board)

Reverse Crunches - The Reverse Crunch targets your lower abdominal muscles 

Starting Position

Lie flat on the ground. Raise your head about an inch from the ground. Raise your legs so that your thighs are pointing towards the ceiling with your knees at a ninety degree angle, so your lower limbs / calves are parallel to the floor. Place your hands criss crossed over your shoulders or behind your head.

Reverse Crunch Exercise

Raise both your head and torso / upper body and your thighs to the point your elbows touch your knees or at least come as close to each other as possible. Return to the starting position.

Reverse Crunch Exercise Video

Straight Leg Lower Abs - The straight leg lower abdominal exercise works your lower abs.

Starting Position

Lie flat on the ground.  Raise your legs towards the ceiling with a ten degree angle in your knees. Place your hands either to the sides of your body or hold a stable object above your head.

Straight Leg Lower Ab Exercise

Raise your hips and legs towards the ceiling about four to six inches while keeping your legs at a constant angle. Bring your hips back to the floor or for a more advanced exercise, bring your hips to about an inch from the floor. Repeat the exercise movement.

Straight Leg Lower Ab Exercise Video

Straight Leg Lower Abs With Proper Form & Technique

Exercises for your Obliques

• Bicycles
• Ball Chops / Ball Oblique Chops
• Cable Chops / Cable Oblique Chops
• Side Planks / Side Plank (With Leg Lift)
• Side Bridges / Side Bridge (5 Sec Pause)
• Side Crunch Or Jackknife
• Bench Lateral Trunk Raise
• Db Laterals, Cable Laterals
• Oblique Crunches, Oblique Cable Crunches, Standing Oblique Cable Crunches
• Swiss Ball Scorpions
• Turning Swiss Ball Pull-In
• Stationary Lunge Chop

Abdominal Bicycles - The abdominal bicycle exercise works your obliques.

Starting Position

Lie flat on the ground. Raise your head about an inch from the ground. Raise your legs so that your thighs are pointing towards the ceiling with your knees at a ninety degree angle, so your lower limbs / calves are parallel to the floor. Place your hands behind your head.

Bicycles Exercise

Touch or come as close to touching your right elbow to your left knee then come back to the starting position. Then do the same with your left elbow and right knee.

Abdominal Bicycle Exercise Video

Exercises for your Tranverse Abdominus

• Planks
• Side Planks / Lateral Planks

Side Planks - The side plank exercise or lateral plank exercise is considered a core exercise which works your side core muscles, especially including your side core oblique muscles.

Starting Position

Lie flat on the ground on your side. Make sure your body is ninety degrees to the floor so that you are lying on your side. Rest on your forearm and have a ten degree angle in your knees.

Side Plank Exercise

Pull your body up to make a straight arm angle like a plank.

Lateral Plank Exercise Video

Compound Exercises And Isolation Exercises Per Body Part

Note: There are many exercises per body part, these represent just a basic few exercises per body part.

For combo exercises, Combination Exercises for combining different exericses to achieve different results.