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ABS/WAIST
(Also see
Swiss Ball exercises)
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Strength
Conditioning/Weight Training Exercise Chart
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EXERCISE
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MUSCLE
GROUP
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TYPE
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FOCUS
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EXECUTION
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EQUIPMENT
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| Bent Knee Situp | Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the Abs muscles. | With your knee's bent and laying on the ground, raise your upper body to your knee's and back down again. | Bench/Floor |
Cable
Crunch |
Waist | Machine
Open Chain Isolated Pull |
Works out the ab muscles. | Similar to the normal crunch, you use the cable rowing Machine to assist you in this exercise. | Cable |
| Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the ab muscles. | Laying on your back with your knee's bent, place your hands below your ears and lift your upper back and head off of the ground, squeezing your abs muscles, then lower. | Bench |
| Dumbell Side Bend | Waist | Body
Weight Open Chain Isolated Pull |
Works your obliques and is a good waist shaper. | Stand straight up with dumbells at your side, then bend over to the side and then stand up straight again, repeat for other side. | Dumbell |
Lower
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Develops your lower abs. | Similar to a normal crunch, focus on the lower abs while performing the crunch. | Bench/Floor |
| Machine Crunch | Waist | Machine
Open Chain Isolated Pull |
Simulates Lower/Upper Crunch. | Similar to a normal crunch, you do this exercise with a Machine instead of weights on your chest. | Machine |
| Oblique
Twist |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the oblique muscle. | While doing a crunch, twist your body to one side focusing on the oblique muscle, then repeat for the other side. | Bench |
| Reverse
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Tones the lower abs. | Laying on the ground, lift your legs towards you and then lower them back down again. | None |
| Side
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Isolates your obliques. | While doing a crunch, twist your upper body to the side focusing on your oblique muscles, repeat for other side. | Bench/Floor |
| Swiss Ball Crunches | Waist | Body
Weight Open Chain Isolated Pull |
Excellent for abs | Variation of crunch using swiss ball as either support or between feet for a v-sit up. Also see Swiss Ball Exercises | Swiss Ball/Floor |
| Twisting
Crunches |
Waist | Body
Weight Open Chain Isolated Pull |
Works out the ab mu scles. | Similar to the normal crunch, you do this exercise by twisting your upper body to one side one time, then the other side the next. | Bench/Floor |
| Twisting
Sit-Up |
Waist | Body
Weight Open Chain Isolated Pull |
Tones your obliques. | Similar to the normal sit up, you do this exercise by twisting your upper body to one side. | Bench/Floor |
| Upper
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Isolates the upper abs. | Similar to a normal crunch, focus on the upper part of your abs. | Bench/Floor |
| Vertical
Situp |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the ab muscles. | Laying on a vertical bench with your feet attached at the top, lift your upper body till you reach the top and then lower yourself. | Bench |
