Strength Conditioning - Weight Training Chart
 
Abs & Waist
(Also see Swiss Ball exercises)
EXERCISE
MUSCLE GROUP
TYPE
FOCUS
EXECUTION
EQUIPMENT
          * Use Caution/Supervision
** Not Recommended
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
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