Air Bike
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Lie down flat on your back
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Place your hands behind your head
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Bring your knees up until it is perpendicular to the ground with your lower legs parallel to the ground
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Lift your shoulders
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With a cycling motion, kick forward with your right leg while bringing in the knee of your left leg
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While doing that, bring your right elbow close to your left knee by crunching to the side as you exhale
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Repeat with your other side by bringing your left elbow closer to your right knee and inhale
Primary muscle: Rectus abdominus
Secondary muscle: transversus abdominus, hip flexors, internal and external oblique
Type: Compound
Plank
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Maintain in this position for the specified time
Primary muscle: Rectus abdominus
Secondary muscle: Deltoid
Type: Isolation
Bent Knee Hip Raise
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Lie down flat on your back with your arms next to your sides
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Bend your knee to approximately 75 degree angle as you lift your feet off the floor
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Using lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs
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Continue this movement until you raise your hips off the floor
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Exhale while doing this
Primary muscle: Internal and External Obliques and rectus abdominus
Secondary muscle: Hip flexor
Type: Compound
This week's focus: Core Muscles
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Position yourself so that your forearms are resting on the pads next to your torso and hold onto the handles
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Your arms should be bent at a 90 degree angle
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Your body should be perpendicular to the ground with your lower back pressed against the pad of the machine
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As you breathe out, lift your legs up as you keep them extended
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Continue this movement until your legs are roughly parallel to the floor
Primary muscle: Rectus abdominus
Secondary muscle: None
Type: Isolation
Knee Raise on Parallel Bars
Sit-ups
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Lie on your back
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Your knees are bent with the sole of your feet touching the ground
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Cup your ears with your hands
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Tighten your abdominal muscle as you attempted to bring your chest towards your legs until you are in an upright seated position
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Return your upper body to the floor
Primary muscle: Rectus Abdominis
Secondary muscle: External Obliques
Type: Isolation