Oblique Hanging Leg Raise

Body Weight Abdominal Exercises

Hang from a chin-up bar or sturdy rafter with knees bent and hands shoulder-width apart, palms facing forward. Raise the knees by flexing at the hips. At the same time, pull your knees to one side by laterally flexing the spine.

Raise the knees to slightly over 90 degrees relative to the ground. Lower the legs to starting position then alternate to the other side.

Primary: Internal oblique, external oblique, psoas, rectus femoris, lower rectus abdominis

Secondary: Upper rectus abdominis, anterior and posterior forearm muscles (such as the flexor carpi radialis and Palmaris longus), lower trapezius.

Bridge

Body Weight Abdominal Exercises

Start: Get into a modified pushup position with your weight on your forearms and toes. Your body should form a straight line from head to heels .

Finish: Pull your abs in as far as you can, and hold this position for 20 to 60 seconds, breathing steadily. Relax, If you can do the entire 60 seconds, 1 rep is enough, If not, try for any combination of reps that gets you up to 60 seconds.

Jackknife

Body Weight Abdominal Exercises

Start: Get into a pushup position with the tops of your feet and your shins on the ball and your hands on the floor.

Finish: Pull your knees close to your chest, letting the ball roll slightly forward keep your arms straight, and squeeze your abs hard at the top.

Side Bridge

Body Weight Abdominal Exercises

Start: Lie on your nondominant  side. Support your weight with that forearm and the outside edge of that foot. Your body should form a straight line from head to ankles.

Finish: Pull your abs in as far as you can, and hold this position for 10 to 30 seconds, breathing steadily. Relax. If you can do the entire 30 seconds, 1 rep is enough, If not try for any combination of reps that gets you u to 30 seconds Then repeat on your other side.

Bicycle

Body Weight Abdominal Exercises

Start: Lie with your knees bent at 90 degrees so your thighs point toward the ceiling. Hold your hand behind your ears.

Finish: Pump your legs back and forth, bicycle-style, as you simultaneously rotate your torso from side to side by moving an armpit up toward the opposite knee.