ABS 2 Jason Stuart ABS 2 Jason Stuart

Hanging Ab Windmills

  1. Take position hanging from the pull-up bar with a medium or narrow, underhand or neutral grip, whatever feels more comfortable. Let your body hang down freely. This is the starting position.

  2. Commence the movement by contracting your abdominals and taking the outstretched legs through a clockwise rotation from the starting position right back around to the same position. Your legs are outstretched with a slight knee bend and the rotation comes from the hip.

  3. When back at the starting position after a clockwise rotation, reverse the movement and perform the same manoeuvre in an anti-clockwise direction.

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ABS 2 Jason Stuart ABS 2 Jason Stuart

Hanging Leg Raises

  1. Take position hanging from the pull-up bar with a medium or wide grip, whatever feels more comfortable. Let your body hang down freely. This is the starting position.

  2. Commence the movement by contracting your abdominals and breathing out as you lift your legs from their straightened position up toward the ceiling. You may either bend the legs at the knee or keep the legs relatively straight as you pull them up to a point where they pass parallel to the floor. The higher you take them, the better the contraction.

  3. At the top of the movement, squeeze the abs hard before slowly lowering the legs back to the starting position, inhaling as you do.

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ABS 2 Jason Stuart ABS 2 Jason Stuart

Oblique Raises

  1. Take position on the parallel bars of a dip machine. Your back is against the pad and your body hangs down freely. This is the starting position.

  2. Commence the movement by contracting your abdominals and breathing out as you lift your legs up and to one side from their straightened position. Your legs are bent at the knee as you draw them up as high as they will go on that one side.

  3. At the top of the movement, squeeze the abs hard before slowly lowering the legs back to the starting position, inhaling as you do.

  4. Alternate sides with each repetition.

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ABS 2 Jason Stuart ABS 2 Jason Stuart

Elbow Plank

  1. Take position on the ground as if you were setting up for a push-up only your weight is held up on your elbows instead of the outstretched hands in the push-up. The upper arms should be perpendicular to the floor lifting the torso up; your forearms resting flat on the ground. You should be up on your toes and with your body flat, not arched either way. This is the starting position.

  2. Hold this position for the prescribed duration, keeping your core tight and remembering to breathe normally.

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