Personal Trainer Transformation Guide: Exercise 10!

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



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.