Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 10!

Printable page

Did you know?
Bodybuilding.com is starting an transformation contest on it's own!!

This manual will teach you everything you must do to have a great body.

By: Personal Trainer Guide

Navigation:

Part 1:

Part 2:

Part 3:

Part 4:

Part 5:

Part 6:

Part 7:

Part 8:

Part 9:

Planning

Part 10:

Appendix

Abdominals

Crunches: Lock your fingers behind your head. Lie flat on your back. Your feet should be about shoulder width apart. Knees should be bent. Do not tuck your chin into your chest. Instead, look up and out at a 45-degree angle.	Completing the movement: Push your lower back into the ground. In a smooth controlled manner, lift your shoulders off the ground. The shoulders should only come off the ground a few inches. Flex your abs and then release and come down.

*Make sure not to tuck your chin*

Side Crunch: Lock your fingers behind your head. Lie on your back with your knees bent as if you were about to do a crunch. Now take your knees and rest them on one side.	Completing the movement: Lift your shoulders slightly off the ground and exhale. Hold it and then release and inhale. Now perform this for the other side.

Decline Crunch: Hook your feet underneath the footpads on the decline bench. Lock your fingers behind your head. Bend your knees.	Completing the movement: Start in the up position. Take a breath and lower yourself keeping you knees bent. Do not all the way back. Hold for a count of one. Now sit back up and exhale while flexing your abs on the way up.

Butt Raises: Lie on your back. Get into a regular crunch position with your hands behind your head and your knees bent. Now take your legs, cross them, and point them straight up in the air.	Completing the movement: As if you were to do a regular crunch, lift your shoulders slightly off the ground and push your toes in the air which will lift your butt about two inches off the ground. Exhale as you are doing this. Let your shoulders and butt back down while taking in a breath of air.