Landmine 180’s – Russian Twist Ab Exercise

Landmine 180’s is an Abdominal and Oblique exercise, also known as the Russian Twist. This effective core exercise just requires a barbell to perform.

The landmines 180’s exercise is a less well known yet highly rated exercise which targets the abdominal area and the muscles at the side of your stomach your oblique’s. The Landmine is a very useful piece of equipment which is ideal for performing this exercise however it’s not essential as the barbell can be placed in any fixed position.

While this exercise is listed as an abdominal exercise it also targets other muscles in your core muscle group, making this an effective exercise for improving core strength.

Exercise Information

  • Muscles Targeted
  • Primary – Abdominals, Oblique’s
  • Secondary – Shoulders, Glutes, Lower Back and Arms
  • Exercise Type – Compound
  • Equipment Required – Barbell, Landmine(Optional)

Exercise Technique

  • Place the barbell in a landmine or any securely fixed position and make sure it’s loaded with a suitable weight.
  • Pick up the barbell with both hands and raise it to shoulder height, you should place your feet just wider than shoulder width with your knees slightly bent (Starting Position).
  • Now rotate your hips and lower the barbell down to one side so the barbell is in line with your waist, keep your arms extended with your elbows slightly bent.
  • Bring the barbell back up to the starting position and rotate to the other side and repeat for your desired amount of repetitions.Landmine 180s

Landmine 180’s Tips

  • Always keep a good grip on the barbell with both hands.
  • Use slow and controlled movements.
  • If you perform this make sure the area is free from obstructions as the exercise uses a swinging motion.

Other recommended abdominal exercises

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Performing Sit Ups – Ab Exercise

Sit ups is one of the most common and popular stomach exercises, it can be performed in various sit up benchdifferent ways. How to perform the sit up correctly.

What do sit ups do?

Sit ups strengthen your abs (stomach muscles) and can help to achieve a flat stomach or six pack.

When ever most people think about getting a flat stomach they think about sit-ups, this is a misconception because sit-ups are solely not the best way to lose stomach fat. Sit-ups by themselves will work the muscles of the stomach, but they don’t burn that many calories and therefore will not burn that much body fat. It’s best to include other forms of exercise and a calorie controlled diet to achieve good results.

Using a sit up bench

Sit-ups can be performed in different ways and with different equipment, a very important factor with the technique is keeping the feet in a fixed position, without a fixed position the sit-up cannot be performed properly. A fixed position can be achieved by performing them on your own, however this can be a little tricky, just as long as you perform the sit-up with good controlled technique your feet should remain in the same position. Ideally you need to place your feet under an object to keep your feet in a fixed position,

Different variations of the sit up

  • Normal straight bodied standard sit up – works the abdominals
  • Twisting the body – example, left elbow points towards your right knee, this twisting motion gives more focus on your obliques, (these are the muscles at the side of your stomach)

Technique – Performing them on the floorSit Ups Ab Exercise

  • Lie on the floor, legs together, have your knees a few inches apart with your knees bent at about a 90 degree angle, heels on the floor, your hands can be used to role up and down your thighs as your perform the sit up.
  • Bring your body up keeping it as straight as possible, raise until your body is vertical and in an upright position, with your hands still on your thighs, hold for a brief moment and then slowly lower and return to the start position and repeat. (remember to keep your legs and still as possible)

If you start to feel discomfort in your lower back, stop exercising immediately and adjust your technique, you may even need to seek alternative stomach exercises.

There are also other various pieces of equipment that can aid with your sit-up technique, you can also perform the sit up while holding a weighted plate in front of you for added resistance.

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How to do Leg/Knee Raises – Ab Exercise

How to perform straight leg and knee raises correctly. Leg raises are great for training your abs, specifically the lower abs.

One of the greatest things about these exercises, like with many other abdominal exercises, they can be performed at home on any flat surface. They’re extremely effective for targeting those abdominals, especially your lower abdominals and the hip flexor.

Equipment that can be used to perform leg raises

  • Floor – flat surface
  • Exercise mat
  • Bench
  • Wall mounted equipment – Available in some gyms
  • Pull up bar

Variations of leg raises

  • Leg raises – fully raising your legs
  • Knee raises – only raising your knees
  • Hanging leg raise on a wall mount or a pull up bar

Benefits of this exercise

Strong abdominals will aid you in your daily activities, your abs are core muscles and they are important for all basic physical movements, like walking and running for example.

Hanging leg raises requires a hanging wall mount or a pull bar, this is usually no problem if you have access to a gym. However if you don’t have any equipment you can use the below techniques.Leg Raises

How to do leg raises

Technique – just performing the exercise on the floor, lying on an exercise mat or a towel.

  • Lie with your back on the floor or an exercise mat, place your hands under your buttocks, suspend your legs a few inches off the ground.Reg Raises
  • Now slowly raise your legs up so they’re vertical or almost vertical, hold for a couple of seconds and then lower your legs until they’re just a few inches off the ground and repeat.

You can also perform leg raises on a bench with your legs hanging off the edge of the bench which will increase the range of motion of the exercise giving added benefit to the exercise.

Knee Raises

Leg raises is a physically difficult exercise, it requires a lot of abdominal strength to perform it properly and it can be too difficult for some people to perform, if this is the case you’ll be better off starting with the easier variation which is knee raises.

Technique

  • Lie with your back on the floor or an exercise mat, place your hands under your buttocks, suspend your legs a few inches off the ground.
  • Now bend your legs and bring your knees up towards you, your thighs should be vertical and your knees bent at about 90 degrees, and then straighten your legs and then repeat.

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Performing Ab Crunches – Stomach Exercise

The abdominal crunch exercise is a great exercise for strengthening your abdominals. This page shows the different variations on how to perform this exercise.

The Crunch is a very effective abdominal exercise, one of the great things about the abdominal crunch is that it doesn’t require any equipment to perform. However a piece of exercise equipment called the abdominal roller can be used to perform and aid the exercise.

While the abdominal crunch is a great exercise for working the abdominal muscles, they’re not great for fat loss as they use little movement and therefore don’t burn as many calories and require less energy as some other exercises.

Crunch Variations

  • Abdominal crunch
  • Twist abdominal crunch
  • Bicycle crunch

Abdominal CrunchAb Crunches

  • Lie down on your back, bend your knees and keep your feet flat on the floor, place your hands behind your head and flatten your back.
  • Keeping your head in line with your body, don’t push or pull your head forward, now slowly lift up your head and shoulders to perform the crunch, you should almost instantly feel your abdominals being worked, then slowly lower yourself and repeat.

 Abdominal Crunch Twists

The twisting motion targets your obliques, the muscles just at the side of your abdominals.

  • Get in the same position as you would for a normal crunch, with your back flat on the ground, knees up and bent at about 90 degrees with your feet flat on the floor.
  • Place your right fingers on the right side of your head (the temple area), now slowly lift up your head and shoulders and twist pointing your right elbow to your left knee, then slowly lower and repeat with the same side for a certain amount of repetitions and then switch sides.

Bicycle Crunch

  • Get in the same position as you would for a normal crunch, with your back flat on the ground, knees up, elbows out wide and your fingers on your temples.
  • Now twist your body and move one elbow towards your opposite knee, extend and straighten your other leg keeping it suspended a few inches off the ground.
  • You should feel your abdominals and obliques being worked as you perform this, then repeat with the other side.

There are various other ways of performing the abdominal crunch, including various pin and cable machines, as well as various abdominal rollers, while equipment can be beneficial you don’t really need it to perform the abdominal crunch exercise.

If you are determined to get a flat stomach or six pact, you should definitely be adding high calorie aerobic or cardiovascular exercises in the mix.

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