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Grinder Gym

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You are here: Home / Abdominal Exercises

Abdominal Exercises

EXERCISES

Rectus Abdominis

Barbell

  • Barbell Rollouts
  • Barbell Push Crunch
  • Barbell Push Sit-up

Dumbbell

  • Dumbbell Crunches
  • Dumbbell Push Crunch
  • Dumbbell Push Sit-up

Cable

  • Cable Crunches
  • Cable Lying Crunch (on stability ball)
  • Cable Lying Leg-Hip Raise
  • Cable Lying Leg-Hip Raise (on bench)
  • Cable Lying Straight Leg-Hip Raise
  • Cable Kneeling Crunch
  • Cable Seated Crunch
  • Cable Overhead Seated Crunch
  • Cable Seated Crunch (plate loaded)
  • Cable Standing Crunch
  • Cable Standing Overhead Crunch
  • Cable Standing Twisting Crunch

Lever (plate loaded)

  • Lever Seated Crunch
  • Lever Plate Loaded Incline Sit-Ups
  • Lever Plate Loaded Lying Crunch
  • Lever Plate Loaded Lying Leg Raise Crunch
  • Lever Seated Leg Raise Crunch
  • Lever Vertical Leg-Hip Raise
  • Lever Lying Leg-Hip Raise

Lever (selectorized)

  • Lever Seated Crunch
  • Lever Selectorized Incline Sit-Ups
  • Lever Selectorized Lying Crunch
  • Lever Selectorized Lying Leg Raise Crunch
  • Lever Seated Leg Raise Crunch
  • Lever Vertical Leg-Hip Raise
  • Lever Lying Leg-Hip Raise

Weighted

  • Weighted Decline Sit-Ups
  • Plate Crunch

Band Resistive

  • Band Resisted Leg Raises
  • Band Resisted Crunch

Body Weight

  • Sit-ups
  • Sit-ups (arms crossed)
  • Sit-ups (arms down)
  • Bicycle Crunches
  • Crunch
  • Crunch (arms crossed)
  • Crunch (arms down)
  • Crunch Up (Toe Reach Crunch)
  • Decline Crunch
  • Decline Crunch (arms crossed)
  • Decline Crunch (arms down)
  • Ball Crunch on stability ball
  • Ball Crunch on stability ball (arms crossed)
  • Atomic Sit-up
  • Atomic Sit-up (on bench)
  • Seated Y-Tucks
  • Hanging Leg-Hip Raise
  • Hanging Leg-Hip Raise (with ab straps)
  • Hanging Straight Leg-Hip Raise
  • Incline Leg-Hip Raise
  • Lying Leg-Hip Raise (Reverse Crunch)
  • Leg-Hip Raise (on stability ball)
  • Vertical Leg-Hip Raise
  • Vertical Leg-Hip Raise (Bosu support)
  • Vertical Leg-Hip Raise (parallel bars)
  • Vertical Straight Leg-Hip Raise (parallel bars)
  • Reclining Vertical Leg-Hip Raise
  • Inverted Sit-up
  • V-up (Atomic Sit-up)

Isometric

  • Planks

Plyometric

  • Medicine Ball Overhead Throw Sit-up (off wall)
  • Medicine Ball Overhead Throw Sit-up (with partner)

Stretch

  • Kneeling Abdominal Stretch (hands on glutes)
  • Lying Prone Abdominal Stretch (cobra)
  • Standing Abdominal Stretch

Suspended

  • Suspended Knee Tucks
  • Suspended Jack-knife
  • Suspended Jack-knife Pike
  • Suspended Pull Through
  • Suspended Kneeling Rollout
  • Suspended Standing Rollout
  • Suspended Hanging Leg Hip Raise

Obliques

Barbell

  • Barbell Side Bends

Dumbbell

  • Dumbbell Side Bends
  • Dumbbell 45° Side Bend
  • Dumbbell Russian Twist (on stability ball)

Cable

  • Cable Side Bends
  • Woodchoppers
  • Cable Kneeling Twisting Crunch
  • Cable Russian Twist (on stability ball)
  • Cable Side Bend
  • Cable Side Crunch
  • Cable Seated Twist
  • Cable Seated Cross Arm Twist
  • Cable Standing Twist
  • Cable Twist (down up)
  • Cable Twist (up down)
  • Cable Push Pull

Lever (plate loaded)

  • Lever Plate Loaded Oblique Machine
  • Lever Plate Loaded Side Bend
  • Lever Plate Loaded Seated Twisting Leg Raise Crunch
  • Lever Plate Loaded Seated Side Leg Raise Crunch

Lever (selectorized)

  • Lever Selectorized Oblique Machine
  • Lever Selectorized Kneeling Twist
  • Lever Selectorized Lying Twist
  • Lever Selectorized Seated Side Bend
  • Lever Selectorized Seated Twist
  • Lever Selectorized Seated Twist (lower body)
  • Lever Selectorized Seated Side Crunch
  • Lever Standing Side Bend

Sled

  • Sled Side Leg Hip Raise (ab coaster)

Weighted

  • Russian Twists
  • Weighted Lying Twist
  • Weighted Bent-knee Lying Twist
  • Medicine Ball Straight Arm Russian Twist (legs extended)
  • Weighted Russian Twist (on stability ball)
  • Weighted 45° Side Bend
  • Weighted Side Bend (on stability ball)
  • Weighted Decline Twisting Sit-up
  • Weighted Incline Twisting Sit-up (arms crossed)
  • Weighted Twisting Sit-up
  • Weighted Twisting Sit-up (arms crossed)

Body Weight

  • Side Plank Hip Dips
  • Seated Twists
  • Oblique Crunches
  • Angled Side Bridge
  • Lying Twist
  • Bent-knee Lying Twist
  • Plank Twist (on stability ball)
  • Side Bend (on stability ball, hand behind head)
  • Side Bend (on stability ball, arms up)
  • Side Bridge
  • Bent Knee Side Bridge
  • Hanging Twisting Leg Raise
  • Hanging Twisting Leg Hip Raise
  • Vertical Twisting Leg Raise
  • Vertical Twisting Leg Raise (parallel bars)
  • Decline Twisting Sit-up
  • Decline Twisting Sit-up (arms crossed)
  • Twisting Sit-up
  • Twisting Sit-up (arms crossed)
  • Side Crunch
  • Side Crunch (on stability ball)
  • Twisting Crunch
  • Twisting Crunch (arms crossed)
  • Twisting Crunch (on stability ball)
  • Hanging Windshield Wiper

Isometric

  • Side Plank
  • Bent Knee Side Plank

Plyometric

  • Medicine Ball Seated Twist (with partner)
  • Medicine Ball Standing Twist (with partner)
  • Medicine Ball Seated Twist and Throw (on wall)
  • Medicine Ball Standing Twist and Throw (on wall)

Stretch

  • Lying Bent Leg Oblique Stretch
  • Lying Crossover Stretch
  • Pretzel Stretch
  • Seated Bent Leg Oblique Stretch

Suspended

  • Suspended Oblique Crunches
  • Suspended Pendulum
  • Suspended Side Bend
  • Suspended Side Bridge
  • Suspended Twist
  • Suspended Twisting Jack-knife

Transverse Abdominis

  • See most Oblique Exercises above.

Bodyweight

  • Abdominal Vacuum
  • Bird Dog
  • Bird Dow (knee to elbow)
  • Dead Bug
  • Forearm Plank
  • Shoulder Tap Plank
  • Knee Tuck Plank
  • Plank Twist
  • Up Down Plank
  • Plank with Arm/Leg Lift
  • Cork Screw
  • Wipers
  • Hundred (Pilates)
  • Lying Leg Raise
  • Cross Crunch
  • Pallof Press
  • Heel Touches
  • Hollow Body Hold
  • Posterior Pelvic Tilts

Stretches

  • Cat Cow
  • Cobra Stretch
  • Lying Bent Knee Roll Over Stretch

Quadratus Lumborum

  • See most Oblique Exercises above.
EXERCISES
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