TOTAL FITNESS Transform Your Body with UFitnessWorkouts
Abs
Seated Leg Crunch
Preparation
Sit on machine with position back against back support and lower legs under padded bar. Grasp handles above to each side.
Execution
Pull handles down while pulling lower leg bar up and over to one side by flexing and twisting waist and pelvis. Return and repeat movement to opposite side. Continue alternating between sides.
Captain's Chair Leg Raises
Preparation
Position forearms on padded parallel bars with hands on handles, and back on vertical pad.
Execution
Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips. Return until hips and knees are extended. Repeat.
Planks
Preparation
Lie prone on mat. Place forearms on mat, elbows under shoulders. Place legs together with forefeet on floor.
Execution
Raise body upward by straightening body in straight line. Hold position.
High Cable Kneeling Crunches
Preparation
- Kneel in front of a high pulley.
- Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head.
- Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper torso so that your lower back is extended (curved upward).
Execution
- Keeping your hips fixed, exhale as you pull the rope downward by flexing your abdomen so that your back becomes arched.
- Hold for a count of two.
- Inhale as you relax your abdomen and allow the rope to lift your upper torso so that your lower back goes back to being extended.
- Repeat.
Obliques
Cable Twist Obliques
Preparation
Grasp stirrup from shoulder height cable pulley with both hands. Step and turn lower body away from pulley until near arm is horizontal and straight. Position feet wide apart facing away from pulley, furthest foot further away from pulley. Raise heel of nearest foot off floor. Bend knees of both legs slightly. Place far hand over other hand or interlace fingers.
Execution
Keeping arms straight, rotate torso to opposite side until cable makes contact with shoulder. Return to original position and repeat. Continue with opposite side.
Standing Obliques Side Bends
Preparation
With side to low pulley, grasp stirrup attachment with near arm. Stand with arm straight.
Execution
Pull stirrup by bending sideways through waist so torso moves away from pulley. Lower stirrup by leaning torso toward pulley. Repeat. Continue with opposite side.
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