Step 1: Sit on flat bench with legs firmly on ground. Place dumbbell under your chin, holding it up with both hands. Your palms should be facing you and keep your elbows tucked throughout the movement.
Step 2: As you begin your descent to the bench, round your back slightly, keeping constant tension on your abdominal region. Keep your abs tight throughout the descent to also ensure safety during the movement.
Step 3: Lay back fully on the bench, pausing for a split second when your upper back and head touch the bench.
Step 4: To begin ascent, round your upper back slightly again (keeping your spine the same way it is upon returning to the bench), and flex your hips and abs to complete the movement. Keep your head high and chin up throughout the movement.
Step 5: Exhale after each rep, continuing until all reps are completed for the set.
Benefits:
Flat Bench sit-ups with weights are a great way to build strength in the abdominal region because of the added resistance of weight.
Technique is imperative in this movement because of the increased difficulty of the movement with the dumbbell involved.
On the way down, the spine must return to the bench as the same way as it comes up off the bench at the start of each rep.
Step 1: Sit on decline bench with legs secured under padded bar. Place hands behind your head with your elbows pointing out. Step 2: Lower body until you are ¾ of the way down and hips are nearly extended. Step 3: Pause momentarily after going down and to raise body, flex hips and abs, keeping your upper body tight and lower...
Step 1: Sit on flat bench with legs firmly on ground. Place broomstick on back of shoulders and place hands over each side of the broomstick with your arms extended. NOTE: These can also be done standing up. Step 2: Rotate your torso through your waist – think about twisting your bellybutton – to one side and then to the...
Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar. Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your knees up, keeping your legs together and bend....
Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar. Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your legs up, keeping your legs together and as...
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Bring...
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Your lower...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off the floor. Your lower back will be pressed into the floor...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Place the weight behind your head with the hole in the plate resting on the back of your head. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off...
Step 1: Kneel on the floor and, with the wheel in front of your legs, place your hands on both sides of the wheel. A pad or mat can be used for your knees for comfort. Step 2: Keeping your core and upper body tight, roll the wheel forward, going as far as you can without your back rounding or aching. Your elbows should be slightly. Your...
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[2] http://www.youtube.com/embed/7V2VvSTX_g8
[3] http://www.youtube.com/embed/WPnmJVLbFUA
[4] http://www.youtube.com/embed/P7J0aoX665Q
[5] http://www.youtube.com/embed/Prk3XfTSlP4
[6] http://musclepharm.com/exercise/decline-situps
[7] http://musclepharm.com/exercise/stick-twists
[8] http://musclepharm.com/exercise/hanging-knee-ups
[9] http://musclepharm.com/exercise/hanging-leg-raise
[10] http://musclepharm.com/exercise/bicycle-crunches
[11] http://musclepharm.com/exercise/crunches-knees
[12] http://musclepharm.com/exercise/crunches
[13] http://musclepharm.com/exercise/weighted-crunches
[14] http://musclepharm.com/exercise/ab-wheels
