1/13/2011
Abdominals
Hoist Roc-It (Abdominal Machine)
Rectus Abdominus
Sitonthemachinewithyourbackagainst
thebackrest.Placeyourfeetbehindthe
footpads.Selectweightonweightstack.
Grasphandlesandrestheadagainsthead
rest.
Furman University
Greenville, SC
Exhaleandbendfromthemiddleofyour
torsotocrunchforward.Thinkabout
briningyourribcagetowardyourpelvis.
Trytorelaxyourarms.Inhaleasyou
releasebacktothestartingposition.
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Cybex Abdominal Curl
Rectus Abdominus
Adjusttheseatheightsothepadrests
againstyourupperchest.Select
weightontheweightstack.Usean
underhandgriponthechestpadas
shown.
Med-X Abdominal Curl
Rectus Abdominus
Selectweightontheweightstack.Notice
thedoubleweightstackthatallowsfor
smallerweightincrements.Sitonthe
machineandputthepadunderyourarms
asshown.Ifdesired,movethethighpads
aparttodisengagethehipflexormuscles.
1/13/2011
Furman University
Greenville, SC
Exhaleandbendfromthemiddleofyour
torsotocrunchforward.Thinkabout
briningyourribcagetowardyourpelvis.
Trytorelaxyourarms.Inhaleasyourelease
backtothestartingposition.
Furman University
Greenville, SC
Exhaleandbendfromthemiddleofyour
torsotocrunchforward.Thinkabout
briningyourribcagetowardyourpelvis.
Trytorelaxyourarms.Inhaleasyou
releasebacktothestartingposition.
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LifeFitness Weighted Ab Curl
Rectus Abdominus
Cybex Rotary Torso
Obliques
Selectweight.Noticethelargedial
underneaththeseat.Turnthedialtothe
““zero””settingtoenterandexitthemachine.
Adjusttheseatheightsothepadsrestagainst
yourupperchest.Pressyourthighsagainst
thelegpads.Turnthedialunderintothefifth
holeontherighthandside.
1/13/2011
Furman University
Greenville, SC
Addplatestothemachineifdesired.
Sitonthemachineandrestyourhead
ontheheadrest.Graspthe
handlebars.
Exhaleandbendfromthemiddle
ofyourtorsotocrunchforward.
f hf d
Thinkaboutbriningyourribcage
towardyourpelvis.
Trytorelaxyourhead,neck,and
arms.Inhaleasyoureleaseback
tothestartingposition.
Furman University
Greenville, SC
Situptallandpressyourchestagainstthechest
pads.Exhaleandrotatetotheleft.Trytorelax
yourarmsandmoveonlyfromyourabdominal
muscles.Inhaleandslowlyreturnbacktothe
startingposition.Whenyouhavecompleted
theset,turnthedialundertheseattothefifth
holeonthelefthandside.Repeattheexercise
whilerotatingtotheright.
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Furman University

V-Sit on Bench
Greenville, SC

Thisisanadvancedvariationof
anabdominalcrunch.Beginners
maywanttopracticethis
exerciseonthefloor.

Rectus Abdominus Sitonthefrontedgeofavery

Sit on the front edge of a very
sturdybenchasshown.Lean
backsoyourlegsandtorsoare
paralleltothefloor.Keepyour
neckinalignmentwithyour
spine.Graspthefrontedgeof
thebenchlightlywithyour
fingers.

Inonefluidmotion,exhaleand
liftyourtorsoandlegsintoa
““V””positionasshown.Pause
briefly.Inhaleandslowly
returntothestartingposition.

Furman University

Abdominal Curl
Greenville, SC

Lieonthefloorandsupport
yourheadwithyourfingertips.
Rectus Abdominus

Exhaleandliftyourshoulder
Exhale and lift your shoulder
bladesoffofthefloortocrunch
upward.Thinkaboutbringing
yourribstowardyourpelvis.Be
carefulnottopullonyourneck
ordigyourchinintoyourchest.
Inhaleandslowlyreturntothe
startingposition.

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Furman University

Reverse Abdominal Curl

Greenville, SC

(Modified)
Rectus Abdominus

Lieonthefloorandplaceyourhandsby Exhaleandliftyourhipsoffofthefloor.
yourhips,palmsdown.Liftyourfeetoffof Thinkaboutbringingyourpelvistoward
thefloor.Relaxyourheadandneck. yourribcage.Pausebriefly.Inhaleand
slowlyreturntothestartingposition.

Furman University
Greenville, SC

Reverse Abdominal Curl

Rectus Abdominus

Lieonthefloorandplaceyourhandsby Exhaleandliftyourhipsoffofthefloor.Press
yourhips,palmsdown.Liftyourlegsinto yourheelsupwardtowardtheceiling.Pause
theairasshown.Relaxyourheadand briefly.Inhaleandslowlyreturntothe
neck. startingposition.

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Furman University

Abdominal Bicycle
Greenville, SC

Rectus Abdominus Lieonthefloor.Liftyour

headandshouldersoffof
thefloor.Supportyour
headwithyourfingertips.
e ca e u o o pu o
Becarefulnottopullon
yourneckordigyourchin
intoyourchest.Bendyour
leftkneeandextendyour
right.Rotateyourtorso
towardtheleftknee.

Obliques

Exhaleandtwistyourtorso
totheright.Bendyourright
k
kneeandextendyourleft.
d d l f
Repeattheexerciseasyou
rotatefromsidetoside.
Thinkaboutbringingyour
shouldertotheoppositehip.
Donottouchyourelbowto
yourkneesincethismay
causeyoutostrainyour
neck.

Furman University
Greenville, SC

Abdominal Double Leg Stretch

Lieonthefloor.Extendyour
armsandlegsto45° angles
asshown.Keepyourneckin
alignmentwithyourspine.
Rectus Abdominus
Donotdigyourchininto
yourchest.Ifyourneck
startstofatigue,placeone
handbehindyourheadfor
support.

Exhaleandtuckyourarms
andlegstogether.For
greaterintensity,attempt
toliftyourhipsoffofthe
floorasyoutuck.Think
aboutbringingyourrib
cagewardyourpelvis.
Pausebriefly.Inhaleand
slowlyreturntothe
startingposition.

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Furman University

BOSU Abdominal Curl

Greenville, SC

TheBOSUstandsfor““Both
SidesUp.””Itrecruitsmore
musclesthanabasiccrunch
onthefloorbecauseit
createsanunstable
environment.
Rectus Abdominus
SitontheBOSUasshown
withtheballagainstthe
middleofyourback.Support
yourheadwithyour
fingertips.Becarefulnotto
pullonyourheadordigyour
chinintoyourchest.Keep
yourbackstraight.

Exhaleandliftyourshoulder
bladesoffoftheball.Think
aboutbringingyourribcage
towardyourpelvis.Pause
briefly.Inhaleandslowly
returntothestarting
position.

Furman University

BOSU Oblique Crunch

Greenville, SC

TheBOSUstandsfor““Both
SidesUp.””Itrecruitsmore
Rectus Abdominus musclesthanabasic
crunchonthefloor
becauseitcreatesan
unstableenvironment.

SitontheBOSUasshown
withtheballagainstthe
middleofyourback.
Supportyourheadwith
yourfingertips.Becareful
nottopullonyourheador
Obliques
digyourchinintoyour
chest.Keepyourback
straight.

Exhaleandliftyourright
shouldertowardyourleft
hip.Pausebriefly.Inhale
andslowlyreturntothe
startingposition.Repeat
whilerotatingtowardthe
righthip.

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BOSU Abdominal Bicycle

Furman University
Greenville, SC

(Modified)
Rectus Abdominus TheBOSUstandsfor““Both
SidesUp.””Itrecruitsmore
musclesthanabasiccrunch
onthefloorbecauseit
createsanunstable
environment.

SitontheBOSUasshown
withtheballagainstthe
middleofyourback.
Supportyourheadwithyour
Obliques
fingertips.Becarefulnotto
pullonyourheadordigyour
chinintoyourchest.Keep
yyourbackstraight.Liftyour
g y
rightlegoffofthefloor.
Exhaleandrotateyourtorso
totherightasyoubendyour
rightknee.Inhaleandslowly
returntothestaringposition.
Whenyouhavecompleted
theset,repeattheexercise
whilerotatingtotheleft.

Furman University
Greenville, SC

BOSU Abdominal Bicycle

Rectus Abdominus
TheBOSUstandsfor““BothSides
Up.””Itrecruitsmoremusclesthan
abasiccrunchonthefloorbecause
itcreatesanunstable
environment.

SitontheBOSUwithyourhipson
theballasshown.Supportyour
headwithyourfingertips.Be
carefulnottopullonyourheador
Obliques digyourchinintoyourchest.Keep
yourbackstraight.Bendyourleft
kneeandstraightenyourright.

y
Exhaleandrotateyourtorsoto
therightasyoubendyourright
knee.Inhaleandslowlyreturn
tothestaringposition.

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BOSU V-Up (Single Knee)
Rectus Abdominus
Hip
p Flexors
(not shown)
Standontheplatformsandplaceyour
forearmsonthearmpads.Graspthe
handlesandleanbackslightlyagainstthe
BOSU.Drawyourshouldersdownand
backtostabilizeyourshoulders.
BOSU V-Up (Double Knee)
Rectus Abdominus
Hip
p Flexors
(not shown)
Standontheplatformsandplaceyour
forearmsonthearmpads.Graspthe
handlesandleanbackslightlyagainst
theBOSU.Drawyourshouldersdown
andbacktostabilizeyourshoulders.
1/13/2011
Furman University
Greenville, SC
Exhaleandliftyourrightkneetoward
yourchest.Inhaleandreleasebackto
thestaringposition.Exhaleandliftyour
leftkneetowardyourchest.Inhaleand
releasebacktothestartingposition.
Furman University
Greenville, SC
Exhaleandliftyourkneestowardyour
chest.Tuckyourtailboneunderasyoulift
yourhips.Thinkaboutpullingyourpelvis
uptowardyourribcage.Inhaleandslowly
returnbacktothestartingposition.
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BOSU V-Up (Double Leg)
Rectus Abdominus
Hip
p Flexors
(not shown)
Thisisanadvancedexercise.Standon
theplatformsandplaceyourforearms
onthearmpads.Graspthehandles
andleanbackslightlyagainstthe
BOSU.Drawyourshouldersdownand
backtostabilizeyourshoulders.
Stability Ball Abdominal Crunch
Rectus Abdominus
1/13/2011
Furman University
Greenville, SC
Exhaleandliftyourlegsasshown.Tuck
yourtailboneunderasyouliftyourhips.
Thinkaboutpullingyourpelvisuptoward
yourribcage.Inhaleandslowlyreturn
backtothestartingposition.
Furman University
Greenville, SC
Thestabilityballrecruitsmore
musclesthanabasiccrunch
becauseitcreatesanunstable
environment.
Sitontheballasshownwiththe
middleofyourbackontheball.
Supportyourheadwithyour
fingertips.Keepyourneckin
alignmentwithyourspine.Do
notpullonyourneckordigyour
chinintoyourchest.Keepyour
backstraightandfeetflatonthe
floor.
y
Exhaleandliftyourshoulder
bladesoffoftheball.Thinkabout
bringingyourribcagetoward
yourpelvis.Pausebriefly.Inhale
andslowlyreturntothestarting
position.
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Furman University
Greenville, SC

Stability Ball Oblique Crunch

Rectus Abdominus

Obliques
Thestabilityballrecruitsmoremuscles Exhaleandliftyourshoulderbladesoff
thanabasiccrunchbecauseitcreatesan oftheball.Rotateyourrightshoulder
unstable environment.
unstableenvironment. towardyourlefthip.Pausebriefly.
Inhaleandslowlyreturntothestarting
Sitontheballasshownwiththemiddleof position.Repeatontheoppositeside.
yourbackontheball.Supportyourhead
withyourfingertips.Keepyourneckin
alignmentwithyourspine.Donotpullon
yourneckordigyourchinintoyourchest.
Keepyourbackstraightandfeetflatonthe
floor.

Furman University
Greenville, SC

Weighted Stability Ball Crunch

Rectus Abdominus

Thestabilityballrecruitsmoremusclesthanabasiccrunch
becauseitcreatesanunstableenvironment.Theweighted
medicineballaddsresistance.Sitontheballasshownwiththe
middleofyourbackontheball.Keepyourneckinalignmentwith
yourspine.Donotpullonyourneckordigyourchinintoyour
chest.Keepyourbackstraightandfeetflatonthefloor.
Exhaleandliftyourshoulderbladesoff
oftheball.Thinkaboutbringingyour
ribcagetowardyourpelvis.Pause
briefly.Inhaleandslowlyreturntothe
startingposition.

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Furman University

Weighted Stability Ball

Greenville, SC

Rectus Abdominus
Oblique Crunch

Obliques

Sitontheballasshownwiththemiddleofyour
backontheball.Keepyourneckinalignment
withyourspine.Donotpullonyourneckordig
yourchinintoyourchest.Keepyourback
straightandfeetflatonthefloor.Placea
medicineballonyourrightshoulder.
Exhaleandliftyourrightshouldertoward
yourlefthip.Pausebriefly.Inhaleand
slowlyreturntothestartingposition.
Whenyouhavecompletedyourset,repeat
ontheoppositeside.

Furman University

Jack Knife (Modified)

Greenville, SC

Rectus Abdominus

Placeyourshinsontheball
andyourhandsonthefloor
asshown.Keepyourback
straightwithoutsagging
t i ht ith t i
downwardorliftingyourhips
intotheair.Keepyour
elbowsslightlybentbecause
theyarebearingweight.
Erector Spinae
(Lower Back)

Exhaleandcurltheball
Exhale and curl the ball
towardyourhands.Tuckyour
tailboneunder.Bringyour
pelvistowardyourribcage.
Pausebriefly.Inhaleand
slowlyreturnbacktothe
startingposition.

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Furman University

Jack Knife (Advanced)

Greenville, SC

Rectus Abdominus Thisisanadvancedexercise

andrequiresbothstrengthand
balance.Useaspotterif
necessary.

Place your shins on the ball

Placeyourshinsontheball
andyourhandsontheflooras
shown.Keepyourback
straightwithoutsagging
downwardorliftingyourhips
intotheair.Keepyourelbows
Erector Spinae slightlybentbecausetheyare
(Lower Back) bearingweight.

Exhale and roll the ball toward

Exhaleandrolltheballtoward
yourhandswhileremainingina
pikeposition.Pausebriefly.
Inhaleandslowlyreturnbackto
thestartingposition.

Side Plank
Furman University
Greenville, SC

(Modified)
Deltoids
(Shoulders)

Obliques

Fromakneelingposition,placeyourrighthandon
thefloorandextendyourlefthandintotheair.
Keepyourrightelbowslightlybentbecauseitis
bearingweight.Alignyourhead,hips,andkneesin
astraightline.Repeatontheoppositeside.

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Furman University

Side Plank
Greenville, SC

Deltoids
(Shoulders)

Obliques

Thisisanadvancedexercise.Placeyourrighthand
onthefloorandextendyourlefthandintotheair.
Keepyourrightelbowslightlybentbecauseitis
bearingweight.Alignyourhead,hips,andfeetin
astraightline.Repeatontheoppositeside.

Furman University

Medicine Ball Crunch

Greenville, SC

Rectus Abdominus

Lieflatonthefloorandholdaweighted
medicineballasshown.Keepyourelbows
slightlybentbecausetheyarebearing
weight.
Exhaleandliftyourshoulderbladesoffof
thefloor.Keepyourneckinalignment
withyourspineandbecarefulnottodig
yourchinintoyourchest.Presstheball
upwardtowardtheceiling.Pausebriefly.
Inhaleandslowlyreturnbacktothe
startingposition.

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Furman University
Greenville, SC

Medicine Ball Oblique Crunch

Rectus Abdominus
Lieflatonthefloorandholda
weightedmedicineballonyour
rightshoulderasshown.

Obliques

Exhaleandliftyourright
shouldertowardyourlefthip.Be
carefulnottodigyourchininto
yourchest.Pausebriefly.Inhale
andslowlyreturnbacktothe
startingposition.

Whenyouhavecompletedyour
set,repeatontheoppositeside.

Furman University

V-Sit (Single Leg)

Greenville, SC

Thisisanadvancedexercise.
Lieonthefloorwithboth
armsextendedoverhead.
Rectus Abdominus y
Bendyourleftkneeand
extendyourright.

Exhaleasyouliftyour
torsoandrightlegina
““V””position.Pause
b i fl I h l
briefly.Inhaleandslowly
d l l
returntothestarting
position.

Whenyouhave
completedyourset,
repeatontheopposite
side.

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Furman University

Plank
Greenville, SC

Rectus Abdominus

Erector Spinae
(Lower Back)

Lieonthefloorfacedown.Placeyourelbowsonthefloor.Liftyourkneesandhipsoffof
thefloor.Keepyourbodystraightlikeaplankofwood.Drawyourshoulderbladesdown
andbacktostabilizeyourshoulderblades.

Furman University
Greenville, SC

Plank with Heel Slide

Rectus Abdominus Lieonthefloor
facedown.Placeyour
elbowsonthefloor.
Liftyourkneesand
p
hipsoffofthefloor.
Keepyourbody
straightlikeaplankof
wood.Drawyour
shoulderbladesdown
andbacktostabilize
Erector Spinae yourshoulderblades.
(Lower Back)

Exhaleandshiftyour
bodytowardyour
hands by sliding on
handsbyslidingon
yourheels.Pause
briefly.Inhaleand
slowlyreturntothe
startingposition.
Repeattheexerciseby
slidingforwardand
backwardonyour
heels.

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Furman University
Greenville, SC

Plank with Heel Lifts

Rectus Abdominus
Lieonthefloor
facedown.Placeyour
elbowsonthefloor.Lift
yourkneesandhipsoffof
the floor Keep your body
thefloor.Keepyourbody
straightlikeaplankof
wood.Drawyour
shoulderbladesdown
andbacktostabilizeyour
shoulderblades.
Erector Spinae
(Lower Back)

Exhaleandliftyourleft
h l
heel6Ͳ8inchesoffof
h ff f
thefloor.Trynottolift
yourhips.Pausebriefly.
Inhaleandslowlyreturn
tothestartingposition.
Repeattheexerciseby
alternatingheellifts.

Furman University
Greenville, SC

Plank with Hip Lifts

Rectus Abdominus
Lieonthefloorfacedown.
Placeyourelbowsonthe
floor.Liftyourkneesand
hi
hipsoffofthefloor.Keep
ff f th fl K
yourbodystraightlikea
plankofwood.Drawyour
shoulderbladesdownand
backtostabilizeyour
shoulderblades.
Erector Spinae
(Lower Back)
Exhaleandliftyourhips
upwardapproximately6Ͳ8
inches Inhale and slowly
inches.Inhaleandslowly
returntothestartingposition
withoutsaggingyourback
downward.

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