“How To” Exercise Videos

How to do Weighted Hanging Knee Raises

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[youtube]http://www.youtube.com/watch?v=ECVVG3SSmMA[/youtube]

 

Ready to challenge your abs¡¯ endurance? Get them to do so with weighted hanging knee raises. As you hang from a pull up bar and lift your knees towards your chest, your abs muscles effectively contract helping to strengthen and tighten them.

Since you are in a dangling position, your weight is supported by your forearms as well which receives similar training and conditioning.

The weighted hanging knee raises add resistance to the exercise by the weight you place between your ankles, effectively working out on your hip flexors as well while you try to raise your knees. If you are starting out, you can begin with the basic hanging knee raise first then add on your desired weight.

Be conscious of how you breathe throughout this exercise. Some people may forget to exhale properly while countering the resistance of the weight. The slower you do this exercise, the more effectively you apply contraction to your abs muscles.

Aside from toning your abs, the weighted hanging knee raises offer a good opportunity to improve any back and posture problems.

To see how you can correctly incorporate weighted hanging knee raises in your six pack abs exercises, check out the video below.

Instructions

Preparation

  1. Stand directly under a pull-up bar and grab on with both hands. As an alternative, you can bend your elbows and rest your lower arms on each side of a captain’s chair.
  2. Place desired weight between your ankles.
  3. Allow your feet to dangle freely.

Execution

  1. Raise both knees as high as you can, flexing your hips and waist to thrust upward.
  2. Keep your abdominal muscles tight.

Return

Lower your legs back down to their dangling position.

Repeat

Got tips on how to do this exercise more effectively? Include them by entering your comments below.

How to do Exercise Ball Rotation Crunch

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[youtube]http://www.youtube.com/watch?v=4akDt6208hI[/youtube]

Instructions

Preparation

  1. Place the exercise ball on the floor and sit on it as you would a regular chair.
  2. Do a couple of steps forward until you’ve rolled completely on your back and stop when the arch of your back is resting on the ball’s curve.
  3. Keep your knees bent at a 90 degree angle to the floor, feet flat on the floor, legs slightly more that shoulder width apart, and light touch the sides of your face with both hands.

Execution

  1. Lift your shoulders up while keeping your abdominal muscles tight and stop once your upper body forms a 45 degree angle with your hips.
  2. While holding that position, alternate rotating your shoulders toward the opposite direction, slightly crossing over your chest and facing the direction of the opposite leg.

Return

Go back down to your original position.

Repeat
 
What other benefits has the exercise ball provided for you? Let us know by adding your insights below.

How to do V-Ups

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[youtube]http://www.youtube.com/watch?v=5pBQoa7VSvg[/youtube]

Instructions

Preparation

  1. Lie flat on the floor.
  2. Extend your arms overhead.
  3. Flex your feet so your toes are pointing upward.

Execution

Raise your upper body and legs at the same time; legs straight, hands swinging overhead and reaching out toward the direction of your feet while your body forms the letter “V” at the hips.

Return

Lower your upper body and legs back to their original position.

Repeat

How to do Squat Jump

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[youtube]http://www.youtube.com/watch?v=ydYzrcLPoMk[/youtube]

Instructions

Preparation

Stand 1 to 2 feet away from a sturdy ledge or bench that’s about thigh high, feet shoulder width apart.

Execution

1.     Lower your hips and squat down as you prepare to leap up on to the ledge or bench and extend both arms in front of your chest.

2.     Extend your knees and leap up on to the ledge or bench.

2.     Land in a full squat on both feet, keeping your arms stretched out in front of you. Remember not to push your knees over the line of your toes to maintain the right squat position.

Return

1.     Extend your knees and jump backward and down to the ground.

2.     Land  in a full squat on both feet.

Repeat

 
Expert with the squat jump? Share your tips by adding your comments below.

How to do Side Plank Dumbbell Rows

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[youtube]http://www.youtube.com/watch?v=mk_izkMv39Y[/youtube]

 

If you are serious about building hard core six pack abs, the side plank dumbbell rows might just be your ideal exercise. Why? Because side plank dumbbell rows is one of those highly effective exercises that works both your six pack and your obliques. You get both benefits from just doing this single exercise.

Performing this exercise requires a bit of stamina and endurance to begin with so if you are a novice, it would be good to start out without using the dumbbell first. The position you take on by side planking while at the same time, ensuring that only one hand and one foot touches the ground already by themselves apply resistance to your body. Later on, add the weights once you are more confident and have developed a certain amount of strength to carry on with this exercise.

As you may realize, doing the side plank dumbbell rows requires a huge amount of balance. You need to keep your abs rigid while keeping your body straight when holding the side plank position and bringing the dumbbell towards you. Likewise, it trains your back muscles to provide better postural support. This makes it an effective stabilization exercise for strengthening your core.

Instructions

Preparation

  1. Place your exercise mat on the floor and kneel down, keeping a dumbbell within arm’s reach.
  2. Extend your right arm so that your palm is pushing up against the floor.
  3. Using your free hand, place the dumbbell in front of you.
  4. Push both feet outward until your left foot is resting on top of your right. At this point, the only parts of your body that are touching the mat are your right hand and the outer side of your right foot.

Execution

  1. Hold the side plank position while keeping your legs and upper body as straight as possible.
  2. Drop your left arm in front of you, pick up the dumbbell from off the floor, and pull it upward, bending your elbow as you draw the dumbbell closer to your left shoulder.

Return

Lower the dumbbell to the ground.

Repeat

  1. Repeat a few more times before relaxing your arms and legs.
  2. Face the other way, prop yourself up on your left hand and left feet this time, and repeat the entire process on that side.

Send in any advise you know of to make this workout safer for all by entering your comments below.