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Bodyweight Ab Exercises Without Weights And Equipment

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* Stretching exercises are not included in this list!

Dragon Flag

muscles:Rectus AbdominisMuscle
synergists:ObliquesMuscle, GlutesMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Bench, Fitness Mat, Workout Partner, Barbell
fitness level:Challenging
exercise type:Strength
exercise benefits and how to do Dragon Flag

L-Seat

muscles:Rectus AbdominisMuscle
synergists:DeltoidsMuscle, ObliquesMuscle, QuadricepsMuscle, AdductorsMuscle, AbductorsMuscle, TricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Seat, Fitness Mat
fitness level:Challenging
exercise type:Strength - isometric
exercise benefits and how to do L-Seat

Sit Outs

muscles:AbductorsMuscle, GlutesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle, ObliquesMuscle, AdductorsMuscle
synergists:TrapeziusMuscle, Lower BackMuscle, Teres MusclesMuscle, HamstringsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Hard
exercise type:Strength
exercise benefits and how to do Sit Outs

Deck Squat

muscles:QuadricepsMuscle, HamstringsMuscle, Rectus AbdominisMuscle, GlutesMuscle
synergists:Lower BackMuscle, AdductorsMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Kettlebell, Backpack, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Bicycle

muscles:Rectus AbdominisMuscle, ObliquesMuscle
synergists:QuadricepsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Fitness Mat, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Bicycle

Saw Plank

muscles:Rectus AbdominisMuscle
synergists:ObliquesMuscle, QuadricepsMuscle, HamstringsMuscle, GlutesMuscle, TrapeziusMuscle, Lower BackMuscle, DeltoidsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Towel
fitness level:Normal
exercise type:Strength
exercise benefits and how to do Saw Plank