Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Abdominal Exercises

• Bridge T roll. Core Stability training
•Balance push ups
•Incline bench roll out
•Medicine ball kneeling roll out
• Reverse ball curl
•Abdominal curl on ball
•Abdominal Crunch
•Cable crunch
•Seated cable crunch
•Exercise ball kneeling roll out
•Abdominal cycle
• Barbell ab rollout on knee.
•Barbell ab press

• Abdominal curl
•Hanging leg raise
•Hanging gorilla leg raise
•Incline bench curl
•Decline Bench Leg Raise
•Abdominal V up
•Abdominal reverse curl on parallel bar
•Scissor Kick
•Butt-up
•Reverse Curl
•Exercise Ball Pull-In
•Abdominal - Hip thrust


Bridge T roll. Core Stability training

Taget muscle - rectus abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris ,Sartorius, oblique
Required resources - medicine ball, flat and non slippery surface.
Execution:
1) Sit on the top of the Swiss ball. Slowly roll forward, leaning back as you roll, until your hips move off the ball. Continue until your middle back is on the top of the Swiss ball. Your shoulder blades should be at the top of the ball. Place your feet flat on the ground and one foot apart, and legs parallel to the floor. Form straight line from neck to the knees.now raises your hands to the side so that your body and arms form a 'T".

2) While keeping your breathing normal, using your core muscles, slowly shift your weight to one side. Rolling out on to your triceps. Keep your hips up, not allowing any rotation at the hips or shoulders. Move as far to the side as you can without losing your solid position and without falling off the ball.

3) Concentrating your core muscles, pull your body back across the ball until your shoulder blades is back to the set up position. Continue move through to the opposite side and repeat.

Guidelines / Cautions:
1) Do not allow your hips or shoulders to rotate.
2) Increase the range of shift graduall


Balance push ups

Target muscle- rectus abdominus
Synergist (assisting) muscles- pectorals, anterior deltoid, triceps,
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, obliques.
Required resources- medicine ball, flat and non slippery surface.
Execuetion:
1) Stand behind the Swiss ball, place your hands shoulder width apart apart on the ball.

2) Shuffle your feet back until your chest is over the ball and your toes touch the ground.

3) Inhale and slowly bend your elbows to a 90 degree angle, lowering your chest to the ball maintain a strongly contracted core, do not let your hips relax and sag. Hold the lowered position for 5-10 seconds, keeping your shoulders and hips square. 4) Exhale and extend your arms to brining your body back to the set up position.
Cautions / Guidelines:
1) Do all the movements slowly.
2) To make it more tough, lift one foot off the ground and work to balance as you lower and push up.


Incline bench roll out

Target muscle - rectus abdominus
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources- adjustable Inclines bench and swiss ball
Execution:
1) Set a bench at 30 degree angle. Standing in front of the bench, set the ball on the seat.
2) Position your self on your toes, with knees flexed and abdominal set.
3) Place your hands on the ball and roll the ball up the bench incline, pivoting forward on the toes.
4) Roll back down the bench to start position.


Medicine Ball Kneeling Roll Out

Target muscle - rectus abdominus
Synergist (assisting) muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources - medicine ball
Execution:
1) Kneel in front of a ball.
2) Roll forward on the ball until your hands touches the floor and bring your feet off the ground this allows your knees to become the pivot points.
3) Make your hands stable on the ball.
4) Walk your hands (straight & locked) out on the ball, moving both the ball and your arms way from the body. Keep moving forward until your chest drops down.
5) Hold that position for 2-3 seconds and roll back slowly to the starting position.
Guidelines / Caution:
1) Keep your chest upright through the exercise.
2) Avoid hyper extending your back.
3) If you want to place additional demands on your ab muscles then move the ball outside of your middle line.


Reverse ball curl

Target muscle- rectus abdomens
Synergist (assisting) muscle- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius ,adductor muscle group,oblique.
Required resources- medicine ball
Execution:
1) Lie supine on the floor with your legs over the ball.
2) Spread your hands on the floor.
3) Hold the ball in-between legs.
4) Exhale as you curl up and bring your knees towards your chest.
5) Inhale as you back to starting position.
Guidelines / Caution:
1) Do not touch the ball to the floor.


Abdominal curl on ball

Target muscles- rectus abdominus
Stabilizer muscles- Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius
Required resources- medicine ball
Execution:
1) Sit on a top of a ball and slowly roll forward until hips moves off the ball.
2) Continue rolling until your lower back is supported by the curve of the ball .select a ball that will support your lower back, while allowing your head to extend back around the ball.
3) Your hands should be beside your ears.
4) Exhale and curl your lumber area until you are at approximately a 45 degree angle to the ball. Inhale as you go back to the starting position.
Cautions / Guidelines:
1) Do not clasp your hands behind your head. Keep it besides the ears.c 2) If you are not comfortable with yours hands besides the ears, then you can cross your arms over your chest.
3) Maintain your neck neutral, do not flex them.


Abdominal Crunch

Target muscles - rectus abdominus
Synergist (assisting) muscles - oblique
Stabilizers muscles- hip flexors
Mechanics Type: Isolation
Execution:
1) Lie supine (on lower back) on the floor with your hands crossed over your chest or straight towards ceiling.
2) Bend your knees and hips to form right angles. Keep your lower legs parallel to the floor and your feet crossed.
3) Lift your shoulder blades a few inches off the floor.
4) Exhale as you curl up from shoulder end as well as legs as high as possible and inhale and slowly return to the starting position after squeezing your abs.
Cautions / Guidelines:
1) Hip may move slightly during exercise. Exercise can be performed with added resistance if needed by holding weight above.
2) Keep your neck neutral, by looking up.


Cable crunch

Target muscle- Rectus Abdominus
Synergist (assisting) muscle- Obliques
Stabilizers muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris ,Sartorius ,Latissimus Dorsi ,Teres Major, Posterior Deltoid, Triceps, Rhomboids ,Trapezius, Pectoralis Major, Pectoralis Minor Serratus AnteriorExecution:
1) Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head.
2) Flex hips slightly and allow the weight to hyperextend the lower back.
3) With the hips stationary, exhale as you flex the waist (move only lumber area to make "C" shape) so the elbows travel toward the middle of the thighs.
4) Inhale as you return to the starting position, hypertentended lumber area. And repeat.
Cautions / Guidelines:
1) Do all the movements slowly.
2) This exercise is not for beginner or beginners should not lift heavy weights.
3) Keep your neck neutral.
4) Movement should occur in lumber area not hips.


Seated cable crunch

Target- Rectus Abdominus
Synergist (assisting) muscle - Obliques
Stabilizers muscle - No significant stabilizers
Execution:
1) Seat with back support away from a medium high pulley.
2) Grasp cable rope attachment with both hands and place securely over the both shoulders.
3) Allow the weight to hyperextend the lower back slightly.
4) With the hips stable, exhale and flex the waist (move only lumber area to make "C" shape) so the elbows travel toward the hips.
5) Inhale as you return to the starting position, hypertentended lumber area. and repeat.


Exercise ball kneeling roll out

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Latissimus dorsi , posterior detoid, Serattus anterior
Stabilizer muscles- Hip flexor muscles,Oblique
Required resources- Exercise ball
Execution:1) Kneel in front of exercise ball; place your elbows on the ball.
2) Slowly walk your hands out on the ball, moving both ball and arms away from your body. Keep moving till your chest touches the ball, and then slowly return to the starting position. This is one repetition.
Cautions / Guidelines:
1) For advance stage - Keep hands on the ball instead of elbows.
2) Lift your feet off the floor and make your knee as a pivot point.


Abdominal cycle

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Hip flexor muscle group, quadriceps muscles.
Stabilizer muscles- Obliques
Execution:
1) Lie on your back and put your hands beside your hips. Bend and raise your legs so your thighs are perpendicular and your lower legs are almost parallel to the floor. This is the starting position.
2) Curl up your left leg and resume back to the starting position in a circular motion, Simultaneously curl up your right leg and resume back to the starting position in a circular motion, continue the cycle as long as possible. Presume that you are cycling in air.
Cautions / Guidelines:
1) To increase exercise intensity, keep your legs slightly closer to the ground.


Barbell ab rollout on knee.

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Hip flexor muscles,latissimus dorsi ,pectoralis (major &minor)
Stabilizer muscles- Bicep brachii, triceps brachii, quadriceps,deltoids
Required resources- Barbell, Plates, Locks, Cushion/mat under knees.
Execution:
1) Kneel on the floor, grasp (with straight hand) a loaded barbell (ab roller) in front of you. Slowly roll the ab roller forward, stretching your body into a straight (almost) position.
2) Go down as far as you can without touching the floor. Pause and pull yourself back to the starting position. This is one repetition.


Barbell abdominal press

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Hip flexor muscles, Obliques
Stabilizer muscles- Serratus ,anterior deltoids, Bicep brachii, triceps brachii
Required resources- Barbell,Adjustable bench
Execution:
1) Lie supine on decline bench with locked feet. Hold the bar on the chest (straight arms) as though you were preparing to perform a bench press. Exhale as you curl your torso while keeping your hands up in air and pressing the bar to an overhead position. Inhale as you reverse the process by unrolling your body ,this is one repetition. Always start light weight on this exercise to understand the movement and increase the weight accordingly.


Abdominal curl - Variation-1 for Beginners, Variation-2 for Advance

Target muscle - Rectus Abdominus
Synergists muscle - Obliques
Stabilizer muscles - No significant stabilizers
Execution:
1) Lie supine on bench/mat with head hanging off, and knees and hips bent.
2) Keep your hands straight towards knee(for beginners),Place your hands loosely behind your ears(for advance); take your shoulder off the ground.
3) Exhale as you flex/curl your waist to raise upper torso from bench. Hold the position for 1-2 seconds.
4) Inhale as you slowly return (2 seconds) to the starting position shoulder off the floor/bench. Repeat.
Guidelines / Cautions:
1) Beginner may start this exercise by keeping hands straight towards knees. When you curl up, try to cross your knees.
2) Don't lock your fingers behind your head.
3) Keep your neck neutral, do not flex it.
4) Do not place any undue strain on the neck by pulling the neck by arms while raising your upper body.


Hanging Leg Raise

Target muscle - Rectus Abdominus
Stabilizer muscles - Biceps,triceps,pectoralis,deltoids.Rectus Femoris
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis and Obliques
Execution:
1) Hang from a bar with your legs straight down.
2) Exhale as you raise your legs by flexing hips while flexing knees until hips are fully flexed. Avoid swing and momentum.
3) Continue to raise knees toward chest by flexing/curling waist.
4) Inhale Return until waist, hips, and knees are extended. Repeat.
Cautions / Guidelines -
1) Do not swing and use momentum to lift your legs.


Hanging gorilla leg raise

Target muscle - Rectus Abdominus
Stabilizer muscles - Biceps,triceps,pectoralis,deltoids.Rectus Femoris
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis and Obliques
Execution:
1) Hang from a chinning bar with your knees bent more than a 90 degree angle and your hands about shoulder width apart with an underhand grip.
2) Exhale and slightly pull yourself up with your arms and crunch your knees up at the same time at the same time.
3) When fully contracted, your knees will be pulled up to the bar. Inhale as you slowly reverse the movement and return to the starting position.
Cautions / Guidelines:-
1) Do not swing and use momentum to lift your legs.
2) To intensify the exercise, you can place weight between your ankles.


Incline Bench Crunch

Target muscle - Rectus Abdominus
Synergist (assisting) muscle - Obliques
Stabilizers muscles - Tibialis Anterior
Execution:
1) Hook feet under foot brace and lie supine on incline board/bench with knees bent.
2) Cross your hands on chest, palms touching the collar bone.
3) Exhale as you Flex/curl waist to raise upper torso from bench.
4) Inhale Return until the back of the shoulders contact the padded incline board. Repeat.


Decline Bench Leg Raise

Target muscle - Rectus Abdominus
Stabilizer muscles - Quadriceps Pectoralis Major, Latissimus Dorsi Teres Major, Posterior Deltoid, Triceps Long Head.
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis and Obliques
Execution:
1) Lie supine on incline (30 to 45 degree) board with torso elevated. Grasp feet hooks or sides of board by hands for support.
2) Bend your knees and raise legs by flexing/curling lumber area while keeping the knees flexed and stable, movement should be only at hips
3) Continue to raise knees toward shoulders by flexing waist, raising hips from board.
4) Return until waist, hips and knees are extended. Repeat.
5) Exhale when your raise the hips and inhale as you return back to starting position.


Abdominal V up

Target muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Rectus Femoris, Adductor Longus, Adductor Brevis, Obliques
Execution:
1) Lie supine with knees slightly bend and off the floor. And hands on floor over head.
2) Concentrating on abdominal, exhale and simultaneously raise straight legs and torso. Try to touch the raised feet by hands.
3) Inhale and return to starting position. Repeat.


Parallel bar reverse curl

Target muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques.
Stabilizer muscles - Latissimus Dorsi ,Pectoralis Minor ,Pectoralis Major, Trapezius, Rectus Femoris
Execution:
1) Position body on padded parallel bars with hands on handles, back straight and supported on vertical pad, and body weight supported on forearms.
2) Bend your knees exhale as you raise legs by flexing/curling lumber area until knees almost touches the chest.
3) Inhale as you return to starting position with knees bended and upper body straight and supported. Repeat.


Scissor Kick

Target muscle - rectus abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.
Execution:
1) Lie supine on the mat, with your arms by your sides and your palms facing down and supported.
2) Extend your legs fully with a slight bend in your knees.
3) Lift your heels about 10 inches off the floor. Make small, slow up and down scissor-like motions into the air.
4) Maintain this scissor-motion as long as possible.
5) Stop the movement and relax the legs on the mat.

Hip / Pelvic raise

Target muscle - Rectus Abdominus
Synergist (assisting) muscle - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.
Stabilizer muscles - Erector spinae, quadriceps, trapezius(middle & lower),rhomboids, deltoids , oblique.
Execution:
1) Begin with a pushup position with your elbows on the ground and resting on your forearms. Your elbows should be bent at 90 degree angle. Keep your back straight. This is the starting position.
2) Raise your pelvic toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower the back down slowly to the starting position. This is one repetition.
Cautions / Guidelines:
1) Do not let your back sag downwards.


Reverse Curl

Target muscle - Rectus Abdominis
Synergist (assisting) muscles - Iliopsoas, Rectus Femoris, Tensor Fasciae Latae ,Pectineus ,Sartorius ,Adductor Longus ,Adductor Brevis ,Obliques
Stabilizer muscles - Quadriceps, Pectoralis Major, Latissimus Dorsi ,Teres Major , Posterior Deltoid, Triceps
Execution:
1) Lie supine on the floor/mat on your back. Put your hands by your sides, bend your knees slightly and your thighs perpendicular to the floor.
2) They should not go down lower than this during the movement.
3) Using your lower abs, curl your lumber area to raise your hips off the floor. Your knees will now be over your chest.
4) Inhale and return slowly to the starting position. You can use ankle weights to make it more difficult.


Exercise Ball Pull-In

Target muscles - Rectus abdominus
Synergist (assisting) muscles - gluteus, hamstring muscles and erector spinae.
Stabilizer muscles - pectorals, deltoid group, triceps, erector spinae,
Execution:
1) Kneel in front of a medicine ball. Roll forward on a ball until your hands reach the ground in front of a ball.
2) Start in a push-up position and place your lower shins on top of the exercise ball.
3) While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles.
4) Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.


Abdominal -Hip Thrust

Target muscle - Rectus Abdominus
Synergist (assisting) muscles - Iliopsoas, Rectus femoris, Tensor Fasciae Latae, Pectineus, Sartorius.
Stabilizer muscles - Quadriceps, Pectoralis Major, Latissimus Dorsi ,Teres Major , Deltoid, Biceps, Obliques
Execution:
1) Sit on incline/flat board. Lie supine on incline/flat board with torso elevated. Grasp feet hooks or sides of board by head for support.
2) Raise legs perpendicular to torso by flexing hips while keeping the knees slightly bended.
3) Exhale as you push the feet up towards ceiling by working on your abdominal muscles. Your hips should be off the bench/floor at top position.
4) Inhale as you return to starting position, your torso relaxed on bench and legs vertical and perpendicular to torso. Repeat.
Cautions / Guidelines -
1) This abdominal exercise is not for beginners.
2) Exercise can be performed with added weights between ankles.


HAND TO TOE

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Iliopsoas ,Tensor Fasciae Latae ,Pectineus ,Sartorius ,Rectus Femoris ,Adductor Longus, Adductor Brevis , Oblique
Stabilizer muscles- Hip flexor muscles
Execution:
1) Lie supine (on back) on the floor and raise your legs and arms up into the air (toward roof). Keep your lower back pressed flat on the ground.
2) Exhale and simultaneously raise your torso, trying to touch your toes. Hold the position for 3-4 seconds. Slowly return to the starting position.
Cautions / Guidelines:
1) Keep your head in a neutral position throughout the exercise.
2) Keep shoulder off the floor throughout the exercise.


BARBELL AB ROLLOUT STANDING

Target muscle- Rectus abdominis
Synergist (assisting) muscles- Pectoralis major, Deltoids , Bicep brachii, Triceps brachii.
Stabilizer muscles- Hip flexors
Required resources- Loaded barbell
Execution:
1) Stand with feet together, bend at waist (without bending knees) in the forward direction and hold a loaded barbell (with straight hand) that is positioned in front of you. The elbows are to be locked and kept in a vertical line with the shoulders.
2) Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back "sag" when in the bottom position. Slowly pull yourself back up using the same motion but in reverse. This is one repetition.
Cautions / Guidelines:
1) Avoid hyperflexion your shoulder, it puts unnecessary stress on the shoulders & lower back.


EXERCISE BALL SLAP

Target muscle- Rectus Abdominis
Synergist (assisting) muscles - Oblique, Deltoids, Pectoralis major.
Stabilizer muscles- Hip flexor muscles
Required resources- Exercise partner, Exercise ball
Execution:
1) Sit on the top of the ball and slowly roll forward to attain the bridge position (your upper back should be on the ball.), your feet flat on the floor in a shoulder width distance. For advance stage-your hip should be parallel to the floor. Hold another ball above the chest with straight hand up in the air.
2) Now your partner/instructor will slap the ball (which is above the chest) at multiple angles.
3) While partner slap the ball, you have to hold the ball as tight as possible and as long as possible.
Cautions / Guidelines:
1) For beginners, upper body will be completely on the ball.
2) For advance stage, only upper back will be on the ball.


SEATED LEG TUCK

Target muscle- Rectus abdominis
Synergist (assisting) muscles Quadriceps muscles,Iliopsoas ,Tensor Fasciae Latae ,Pectineus ,Sartorius, Rectus femoris , Erector spinae
Stabilizer muscles: Oblique
Execution:
1) Sit on the edge of a flat table/bench. Place your hands behind your buttocks and grab the sides of the bench. Bend your knees and pull your legs into your midsection, then extend your legs straight out simultaneously recline back the upper body. Return to the starting position. This is one repetition.
Cautions / Guidelines:
1) You can hold a light dumbbell between your feet to intensify the exercise.


ABDOMINAL LEG ARC

Prime muscle - Rectus abdominis
Synergist (assisting) muscles - Hip flexor muscles, Adductor muscles
Stabilizer muscles - Oblique
Execution:
1) Lie supine (on back) on the floor. Keep hands under the back, slightly bend your legs and raise it, this is the starting position.
2) Slowly perform two semicircles (right leg in clockwise directions & left leg in anti-clockwise), go down completing the circle in the air. Slowly return to the starting position in straight line. This is one repetition.


ABDOMINAL PLATE TWIST

Target muscle - Rectus abdominisc
Synergist (assisting) muscles - Oblique
Stabilizer muscle - None
Required resources - plate
Execution:
1) Lie (supine) on the floor with knee bend and hold a plate out above your pelvic region with your arms slightly bent.
2) Raise your upper body and twist to right side, slowly return to the neutral position, then raise your upper body and twist to left side. This is one repetition.


ELBOWS TO KNEE

Target muscle - Rectus abdominis
Synergist (assisting) muscles - Oblique
Stabilizer muscle - None
Execution:
1) Lie supine on the floor with knee bent and feet shoulder width apart, and hands spread straight on the ground making 90 degree to torso.
2) Place your left hand behind head and twist your torso up to the left until your left elbow touches to the right knee. Repeat with right hand and left knee. This is one repetition.