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Seated Dumbbell Crunch:


FOR YOUR MID SECTION THE CLASSIC CRUNCH.

1-Lie down on your back on a flat bench and hold a dumbbell or free weight on the upper part of your chest.

2-Raise your upper body until your shoulder blades no longer touch the bench completing a full crunch. Every repetition you should feel a contraction.

3-It is exceptionally important when doing a seated crunch to squeeze and hold for one second. After you crunch go back down repeat for 15-25 repetitions for each set. Crunching is exactly that!

NFM

Dumbbell Side Bend:


GET RID OF THAT TIRE YOU’RE WEARING AND RIP YOUR SIDE ABDOMINALS!

1-Place a dumbbell in-between the inner part of your foot. Use a light weight so make sure your holding the weight properly and with control.  Keep your hands at the side of your body. Note use a good weight for proper resistance not too heavy but enough to create a resistance.

2-Tilt your upper body to the right as well as your legs. The motion is done with both the upper and lower body crunching in on the side of the abdominal muscle. Like you are folding the side of your body in a wide v shaped position. Try this for 15-20 repetitions squeezing the left side abdominal. When done the left side switch sides and do the right.

3-For every repetition squeeze for 2 seconds the side you are working then bring it back to the starting position. Make sure you dont push off your hand when squeezing your side abs.

NFM

Dumbbell Folding Leg Raise:


THREE EASY STEPS TO HELP FLATTEN AND RIP UP YOUR LOWER ABS !

1-Lie down with your back on a flat bench. Place a light weight dumbbell between your feet. Grip the side of the bench with your hands for support.

2-Raise and bend your legs up 45 degrees while crunching your upper body. Squeeze and hold for a half a second then back down to initial lying position.

3-Key to this workout is to maintain a slight tension in your lower abdominal muscles.

NFM