Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 14 – Resistance Exercises – Abdominal

Resistance Exercises – Abdominal

Inline Sit-up
Preparation

Sit on apparatus with lower leg secured under padded bar. Hold weight to front of chest or behind neck or use no weight.

Execution

Lower body back until hips are almost extended. Raise body by flexing hips until torso is upright. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Raise incline to increase resistance.

Hanging Leg Raise
Preparation

Place weight between ankles or use no weight. Grasp and hang from high bar.

Execution

Raise legs by flexing hips and knees until thighs are just pass parallel to floor. Return until hips and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Knees may be kept extended throughout leg raise to increase intensity.

 

Incline Leg Raise
Preparation

Sit on incline board. Place weight between ankles or use no weight. Lie supine on incline board with torso elevated. Grasp feet hooks or sides of board for support.

Execution

Raise legs by flexing hips and knees until thighs are just past perpendicular to torso. Return until hips and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. Knees may be kept extended throughout leg raise to increase intensity.

 

Leg Raise
Preparation

Sit on end of bench. Place weight between ankles, hook feet to cable attachment, or use no weight. Lie supine on bench with torso elevated. Grasp bench for support.

Execution

Raise legs by flexing hips and knees until thighs are just past perpendicular to torso. Return until hips and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Knees may be kept extended throughout leg raise to increase intensity.

 

Roman Chair Sit-up
Preparation

Sit on apparatus with lower leg secured under padded bar. Hold weight to front of chest or behind neck or use no weight.

Execution

Lower body back until hips are almost extended. Raise body by flexing hips until torso is upright. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed.

Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize the pelvis and waist during hip flexion.

Vertical Leg Raise
Preparation

Place weight between ankles or use no weight. Position body on padded parallel bars with hands on handles, back on vertical pad, and body weight supported on forearms.

Execution

Raise legs by flexing hips and knees until thighs are just pass parallel to floor. Return until hips and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Knees may be kept extended throughout leg raise to increase intensity.

 

Kneeling Crunch
Preparation

Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back.

Execution

With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.

Variation

Can be done on machine.

Seated Crunch
Preparation

Seat with back support away from a medium high Pulley. Grasp cable rope attachment with both hands and place securely over the both shoulders. Allow the weight to hyperextend the lower back slightly.

Execution

With the hips stationary, flex the waist so the elbows travel toward the hips. Return and repeat.

Can be done on machine.

Incline Crunch
Preparation

Hook feet under padding and lie supine on incline bench with hips bent. Hold plate behind neck or on chest with both hands or use no weight.

Execution

Flex waist to raise upper torso from bench. Return until the back of the shoulders contact the padded incline board. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance.

Hip and knee flexors may be involved as stabilizers if incline is steep and no calf support is used.

Incline Hip Raise
Preparation

Sit on incline board. Place weight between ankles or use no weight. Lie supine on incline board with torso elevated. Grasp feet hooks or sides of board by head for support.

Execution

Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from board. Return until waist, hips and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. When raising hips, keep knees fully flexed as not to throw weight of lower legs over head.

 

Incline Twisting Crunch

 

Preparation

Hook feet under padding and lie supine on incline bench with hips bent. Hold plate behind neck or on chest with both hands or use no weight.

Execution

Flex and twist waist to raise upper torso from bench to one side. Return until the back of the shoulders contact the padded incline board. Repeat to the opposite side alternating twists.

Comments

Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance.

Hip and knee flexors may be involved as stabilizers if incline is steep and no calf support is used.

Incline Twisting Sit-up
Preparation

Hook feet under padding and lie supine on incline bench with hips bent. Hold plate behind neck or on chest with both hands.

Execution

Flex and twist the waist to one direction while raising the torso from bench by bending hips. Return until the back of the shoulders contact the padded incline board. Repeat to the opposite side alternating twists.

Comments

Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf support is used.

Twisting Crunch
Preparation

Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind neck or on chest with both hands.

Execution

Flex and twist waist to raise upper torso from bench to one side. Return until the back of the shoulders contact the padded board. Repeat to the opposite side alternating twists.

Side Bend
Preparation

With side to low Pulley, grasp dumbbell cable with near arm. Stand with arm straight.

Execution

Bend waist to opposite side of cable. Lower and repeat. Turn around and continue with opposite side.

Can also be done with dumbbell.

 

Crunch Circuit

 

Preparation

Lie flat on your back with your legs straight and raised so that the bottom of your feet are pointed towards the sky

Execution

Crunch for set number of repetitions then without resting. Bend knees so that legs are at 90 degrees, continue to crunch for set number of repetitions, then without resting lower bent legs to the left 45 degrees from the floor, continue to crunch for set number of repetitions, then without resting lower legs to the right 45 degrees from the floor, continue to crunch for set number of repetitions, then without resting repeat first two steps.

 

Cycling Twist

 

Preparation

Lie flat on the ground with your legs fully extended to the front 6 inches off the ground and your upper body raised at a 30 degree angle off the ground. Your hands are joined together at the waist.

Execution

On alternating movements you will turn your body to one side while bringing the opposite side knee toward your chest. Without allowing your feet to touch the ground, twist your body alternating to the other side. Your legs will alternate with your body twist in a similar movement to cycling. Your hands remain joined the entire time.

 Flutter Kicks

Preparation

Lie on your back and place your hands under your buttocks for support. Lift your head, just enough to see your feet and then lift both legs 6 inches off the ground.

Execution

Lift one leg at least 25 degrees then alternate your legs at a quick tempo.


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