JGS Workout Tool

ABDOMINALS

Abs – Bodyweight

Crunches

Crunches

  1. Lay flat on your back with your knees bent and your feet flat on the ground, about a foot from your lower back.
  2. Place your fingertips on your temples with your palms facing out.
  3. Draw your belly into the base of your spine to engage the muscles, then raise your head and shoulders off the floor. Return to starting position and repeat.

Laying Leg Raises

Laying Leg Raises

  1. Lay on your back with your arms palms down on either side.
  2. Keep your legs together and as straight as possible.
  3. Slowly raise your legs to a 90° angle, pause at this position, or as high as you can reach your legs, and then slowly lower your legs back down.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Hanging Knee Raises

Hanging Knee Raises

  1. Grab the bar and hang, your body still and your legs straight.
  2. Slowly draw your knees up to your chest
  3. Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
  4. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.

Forearm Plank

Forearm Plank

  1. Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width.
  2. Your feet should be together, with only your toes touching the floor.
  3. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

Abs – Dumbbells

Russian Twist

Russian Twist

  1. Sit on the floor and flex your knees and hips to a 90 degree angle.
  2. Your feet should be hovering off the ground. (If that’s too hard start with heels on the floor)
  3. Rotate your upper spine to engage your obliques.

(This can also be done with kettlebells, weighted balls, or plates.)

 

Dumbbell Situps

Dumbbell Situps

  1. Lay flat on the ground with your spine neutral. Extend you arms so your fists are pointed at the ceiling.
  2. Sit-up by flexing your abs. Continue to reach for the ceiling for the entire rep.

Dumbbell Woodchopper

Dumbbell Woodchopper

  1. Stand with a shoulder width stance. Begin with the dumbbell near one of your quads.
  2. Rotate at your upper spine to engage the obliques.
  3. You can pivot your back foot to keep from generating too much torque at the knee.

Dumbbell Landmine Side Bend

Dumbbell Landmine Side Bend

  1. Stand straight and hold the end of the Dumbbell
  2. Keep your hips and shoulders facing forward, bend to one side slowly
  3. Return to the upright position.
  4. Switch hands and repeat.

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