1. This exercise is performed by hanging from a bar while keeping the legs straight.

2. Raise both legs at the same time to horizontal level, pause for one second then, slowly lower the legs to the starting position.

Intensity can be increased by making legs straight instead of bending at the knees as shown or placing weights (ball, dumbbell, etc.) between the feet. While hanging, relax your upper body as much as you can; it’s not about gritting strength, but performance under relaxed conditions.

Starting position

Ending position

This is like doing a regular pullup with one exception – your legs are locked straight out in front of you, toes extended.

1. Hang from a pull up bar, hands about shoulder width apart.

2. Once you are in position on the bar, lock your legs straight out in front of you, toes pointed forward, in direction away from the body. This is the starting position.

3. Pull up until your chin approaches the pullup bar then, lower to starting position. Do not let your heels fall beneath the level of your butt.

4. Lower to starting position for next repetition.

1. Inhale and curl your torso upward. If you feel your ab muscles relax, you have gone too far; keep tension on them.

2. Try to touch your knees with your head as you contract your muscles.

3. Exhale as you complete the movement and return to starting position for the next repetition.

Notes: This exercise focuses on the rectus abdominis. It places secondary emphasis on the obliques. The pelvic tilt intensely works the rectus femoris, iliopsoas, and tensor faciae latae.

1. Inhale, contracting your muscles so that your torso raises your upper shoulders off the floor. Continue until the lower part of the shoulders/shoulder blades are just off the floor.

2. Exhale while you complete the movement.

3. Repeat without resting your torso.

4. Repeat as many repetitions as necessary until you feel a burning sensation in your abdominals. Also, maintain a constant tension on the ab muscles, i.e., squeeze them continually as you perform the exercise.

Notes: This exercise works the hip flexors, obliques, and focuses on the rectus abdominis.

1. Keep your hips and legs stationary as you twist as far as you can to one side and then, twist back as far as you can to the other. This is similar to broomstick twists.

2. Bend your knees slightly, making sure you perform this movement under control. You should begin with a light weight load. Do not rotate so far that you feel pain in your obliques.

Notes: The motion of this exercise should be continuous. Do not stop in the center of the body before rotating to one side or the other.

1. Twist your hips from side to side. Ensure that you keep your shoulders stationary.

2. Bend your knees slightly while controlling your movements. You should begin with a light weight load.

Notes: Depending on what machine your gym has, you may alter this exercise by keeping the hips stationary as your rotate your shoulders while keeping them straight. This exercise works the external and internal oblique with secondary emphasis on the rectus abdominis. To feel the effort more strongly, you can slightly round your back.

1. Twist your hips from side to side. Ensure that you keep your shoulders stationary.

2. Bend your knees slightly while controlling your movements. You should begin with a light weight load.

Notes: Depending on what machine your gym has, you may alter this exercise by keeping the hips stationary as your rotate your shoulders while keeping them straight. This exercise works the external and internal oblique with secondary emphasis on the rectus abdominis. To feel the effort more strongly, you can slightly round your back.

1. Inhale and shorten your torso. Attempt to move your chest toward your thighs as you contract your abdomen muscles.

2. Exhale at the end of the movement and return to the starting position.

Notes: This is an excellent exercise that allows you to select the weight. Beginners should start with a light weight load that can be done for 12-15 repetitions.

1. Inhale and pull your knees upward to your chest. Round your back to contract your abdominals correctly.

2. Exhale while you complete the movement. Return to the starting position.

Notes: This exercise works the hip flexors, particularly the iliopsoas, oblique and rectus abdiminis.

1. Inhale and incline your torso less than 20 degrees. Generally, this angle is reached when you have raised your torso until the bottom of your shoulder blades are barely touching the bench.

2. Move your torso back up, Slightly curling your torso to place more stress on the rectus abdominis.

3. Exhale while you complete the movement. Return to the starting position for the next repetition.

Notes: This exercise works the entire rectus abdominis muscle wall and the iliopsoas, tensor fasciae latae, and rectus femoris in the quadriceps group. The latter three muscles help tilt the pelvis forward.