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Ab Crunch Machine

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Tips: This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet.

Ab Roller

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Compound

Tips: Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground!

Air Bike

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.

Alternate Hammer Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: Forearms
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Same at the Hammer Curl but you alternate arms. Do one arm, then do the other, then back to the other arm again.

Alternate Heel Touchers

Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!

Alternate Incline Dumbbell Curl

Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Tips: Just like the Incline Dumbbell Curl but you only do one arm at a time. Do one arm, then the other. Each set of two raises counts as one rep.

Ankle Circles

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation

Tips: Draw a circle in the air with your big toe.

Arm Circles

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Biceps, Lats
Equipment: BodyOnly
Mechanics Type: Compound

Tips: Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms for ten seconds.

Arnold Dumbbell Press

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to straight arm position. Lower to original position and repeat.

Around The Worlds

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Tips: Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you are drawing an angel in the snow. Bring them behind your head so that they touch each other and return to the original position. This movement is great for getting a pump in the chest.

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