Your Crunch-less Help guide to Ripped Abs

 

Building Perfect 3D Abs | Your Guide to Complete AB Training

Video taken from the channel: Criticalbench


 

5 Tips For a Flat Belly in 21 DAYS | Fitness Challenge + Giveaway!

Video taken from the channel: Love Sweat Fitness


 

How To Lose Stubborn Belly Fat in 20 Days

Video taken from the channel: Emi Wong


 

30-min Crunchless Abs (safe for diastasis recti!)

Video taken from the channel: FemFusion Fitness and Pelvic Health


 

BEST Crunchless Core Exercises for Strong, Flat Abs | Core Quickies, Day 6

Video taken from the channel: FemFusion Fitness and Pelvic Health


Your Crunch-less Guide to Sexy Flat Abs Dead Bug. Lie faceup with arms and legs extended toward ceiling. Slowly lower right arm and left leg until they hover One-Arm Squat Thrust. Crouch, place left hand on floor, and jump back into a plank with right arm extended out to side Genie Abs. Stand.

Your Crunch-less Guide to Flat Abs We tapped Dr. Abs for these 6 proven moves and a fat-melting cardio Rx that will leave you flatter in four weeks! It’s a Cinch Stand with feet hip-width apart, hands behind head, elbows out. Raise right knee and lower right elbow to touch (as shown).

Lie faceup with legs together and extended toward ceiling, arms at sides, palms flat. Slowly lift legs to raise butt and low back off floor (as shown); hold for 1 count; lower to start. Align wrists under shoulders; keep your back straight and the abs and glutes tight (to keep the back from sagging). Hold the position and breathe out for 10 seconds, exhaling to tighten the abs. Many people want to have flat abs, but have trouble getting them.

Attaining visible abdominal definition depends on a low body fat percentage that isn’t realistic for many and your genetics plays a part of it as well, but that doesn’t mean you can’t work towards a goal of having a slimmer tummy. Sit on an exercise ball, feet flat on the floor. Let the ball roll back until you’re lying on it, thighs and torso parallel to the floor. Cross your arms over your chest and tuck your chin.

Fifty may be the new 40, but convincing your abdominal muscles of that may take some work. Although it’s possible to flatten your abs over 50, you do lose muscle mass at the rate of about 3 to 8 percent each decade after the age of 30 and at a rate even faster than that once you’ve passed 60. With that comes an increasing tendency to accumulate fat, especially around your middle.

Lower Abs: Target this region by raising your legs with a stable upper body, which shortens the rectus abdominis from the lower end.Top exercises: Hanging leg raises or captain’s chair leg raises, decline-bench reverse crunches, mountain climbers. Upper Abs: This area is targeted when you stabilize your lower torso and draw your upper body toward it, shortening the distance between the ribcage. You need Flat Belly Barre, a ballet-inspired fitness class, that will firm up hard-to-tone zones using low-impact, form-focused movements.

The Crunch-Less Abs Workout That Sculpts Your Stomach. Read on for the ultimate guide to getting flat abs. Related: Your Arms and Abs Will Transform After This 2-Week Challenge Previous Next Start Slideshow. Workouts.

Around The Web.

List of related literature:

I make it as easy as possible with just a few simple exercises that target your abs in just minutes per day (see the earlier sections for details).

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

In order to develop amazing abs,I believeyou need to implement threeimportant factors, listed in order of priority: (1)a steadydiet; (2) a regular workout program; and (3) astructured cardio regimen.

“Stronger, Faster, Smarter: A Guide to Your Most Powerful Body” by Ryan Ferguson
from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body
by Ryan Ferguson
Penguin Publishing Group, 2015

Exhibit 4 lists website addresses for various sources of ABS information.

“Investing in Asset-Backed Securities” by Frank J. Fabozzi
from Investing in Asset-Backed Securities
by Frank J. Fabozzi
Wiley, 2001

Core The plank: This is one of the best, and simplest, ways to work the abdominal muscles.

“Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints” by Rob DeStefano, Bryan Kelly, Joseph Hooper
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints
by Rob DeStefano, Bryan Kelly, Joseph Hooper
Atria Books, 2009

To have great­looking abs — and who doesn’t want that? — you need to develop the abdominal muscles through strength training.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

To have strong abs, you need not only belly exercises but also lower—back strength and exercises for your obliques (theabdominal musclesthat run down the sides ofyourtorso).

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

For the abdominal area, stand with your hands clasped behind your head and pull the abs till they’re firm.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

With this in mind, I have devised a Complete Flat Stomach Plan workout video to accompany this book.

“Complete Flat Stomach Plan” by Rosemary Conley
from Complete Flat Stomach Plan
by Rosemary Conley
Random House, 2012

Engage your deep abs by drawing your navel toward your spine.

“Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults” by Matt Fitzgerald, Tim Noakes MD
from Brain Training For Runners: A Revolutionary New Training System to Improve Endurance, Speed, Health, and Res ults
by Matt Fitzgerald, Tim Noakes MD
Penguin Publishing Group, 2007

Ads for suchgadgetspromise abs inminutes aday.

“The Body Sculpting Bible for Women, Third Edition: The Ultimate Women's Body Sculpting Guide Featuring the Best Weight Training Workouts & Nutrition Plans Guaranteed to Help You Get Toned & Burn Fat” by James Villepigue, Hugo Rivera
from The Body Sculpting Bible for Women, Third Edition: The Ultimate Women’s Body Sculpting Guide Featuring the Best Weight Training Workouts & Nutrition Plans Guaranteed to Help You Get Toned & Burn Fat
by James Villepigue, Hugo Rivera
Hatherleigh Press, 2012

NOAH BRYANT

Hardcore strength training is what I am about. I am a personal trainer, author, and contributor to lots of different lifting and fitness magazines.

I was a 2x NCAA champion in the shoutput at USC and I represented the USA at the 2007 World Championships as well as the 2011 PanAm Championships.

Contact me to find out more about my personalized online training and how I can help you reach your goals.

Education: Bachelor of Science (B.S.), Public Policy, Planning, And Development @ University of Southern California

View all posts

80 comments

Your email address will not be published. Required fields are marked *

  • In this quick core workout, we focus on strong, sexy abs!!! Core/pelvic floor friendly as long as you focus on engaging your pelvic floor first and breathing correctly. That said, ALWAYS tune into your personal pelvic floor needs and stop if anything feels off in your body. Catch days 1-5 of my “core quickies” series here: http://bit.ly/femquickies

  • Visible abs are not an indicator of health or athletic ability they indicate a low bodfat% which for most natural athletes will also mean lower performance and lower test levels

  • Dr Bri thank you for creating this. You have intellectually blended yoga, Pilates, core strengthening moves that’s safe. True professional ��

  • I just watched your video and can’t wait to try it (right now I’m sick with the flu…so I can’t do much)! I have had 3 kids (most recent was 1 & half years ago) and hernia surgery right after that baby to repair a fairly major abdominal hernia. I’m thin but have the “mom pooch” that I can’t seem to get rid of. I’ve been trying a HIIT exercise routine but I think it’s making my belly worse. I hope your exercises can help! Thanks!!

  • Emi: so if ur workout routine is doing sit-ups everyday hoping yo get rid of the muffin tops,

    Me:….*listening*

    Emi:…..it’s not going to happen.

    Me:…w..waWaiT wHAT?! BUT I’VE BEEN DOING IT FOR LIKEWEEKZ ��

  • This is hands down the best workout video I’ve ever seen. You gave me time to get to the correct position and time to catch my breath and really understand the best and safest way to do each exercise and stretch so I got the most out of my workout. Thank you so much.

  • I am so pleased to find this video! I’m finding it to be so effective already, I’ve been doing it for a week. I feel safe in your hands and am confident that I will get results from this, so thank you so much!

  • This One simple change to your morning routine could kick start a chain reaction that naturally burns away your belly fat 24 / 7… see more in here > BellyFat.4YourHelp. Com (remove space and open the website)

  • THe vacuuming tip is what I’ve come to realize I used to do when I was younger! And totally forgot it worked! Thanks Katie for the tips!

  • Is anyone else worried when she mentioned fasting? I feel like for some people that can turn into a eating disorder really quickly

  • Great video. Thank you for sharing! Is there a version without music? I love to hear your instructions, but I prefer listen to my own music while exercising. Thanks!

  • Very helpful tips. I think I need to stop drinking fizzy drinks and do more cardio and not just ab workouts. I also found that making sure your last meal is at 6-7pm has helped with the bloating.

  • hiii.i love your vid…am four weeks postportum my stomach looks flat when i stand up but hangs out when i bend or lie down.is that fat or weak muscle?

  • Wow, I been doing everything wrong!!! I have 3 beautiful boys and a 3 inch separation. I’m so glad I found this video, I didn’t think it was working until it was over and my side muscles were sore. I can’t wait to see results soon.

  • Just what I needed. And I’m a guy 😉 I was getting frustrated not knowing what exercises I could safely do. This is very helpful. You are amazing!

  • Done! I’m so excited for this challenge. When does it start? I don’t know when memorial day is (I’m from Spain, sorry!) Also, my IG is isaya2

  • I just discovered I have DR after having 4 kids, though I think it occurred after the 3rd one. I’ve been looking for some exercises to assist in bringing my ab muscles back together. This is a great workout routine. Can’t wait to try it. Though the only thing is I thought that it was bad to do “cow” with DR since it encourages opening of that area that you’re trying to heal up. I would suggest doing “cat” and bringing it back to neutral instead of “cat” and “cow.”

  • Hi ma’am….your video is so nice n it’s motivating me really. I’m having this diastasis recti n it’s 8 years old. I kept doing all the exercises that contraindicate diastasis recti even more. Is it really possible for me to get rid of this abs gap as it is a very chronic problem? And my lower abdominal part is really very saggy plz let me know a good solution for this.

  • I signed up for 3 months and downloaded the app. This is all that is included? No motivation? Or anything else? Did I miss something?

  • Do you know if once you heal your diastasis recti, and your muscles are reconnected and no longer have a gap, if you can do regular ab exercises? Or would there be a possibility of weakening the muscles again?

  • Dr. Bri can I do this video in conjunction with daily ab camp. I discovered this video first before the ab camp and I’m in love with it. Even though it felt slow and gentle I woke up with sore abs the next day!
    Such a helpful video and I love that you explain everything so thoroughly.

  • Is this safe for prolapse as well?? I have multiple prolapses (grade 2 at most) but also have DR and I just want to start putting myself back together! I love this video though! Thanks so much for all you do! ❤️

  • I also post what I eat everyday on my instagram stories hope that would give you some meals ideas and tips!
    https://www.instagram.com/emiwong_/

  • Nothing I have tried has helped my abs. 7 yrs later this feels entirely different then anything before. Thank you so much for doing this. Ps this is only day one and it feels fabulous.

  • Me watches this I will be so healthy. The next day runs and gets ice cream pizza chocolate me yum �� oops I had to be healthy is okay I will be healthy tomorrow but I am eating chocolate again oops I can’t do this healthy stuff is not for me ୧( ˵ ° ° ˵ )୨

  • With urine incontinence, a DR, lumbar disc protrusion, scoliosis in the chest and three childbirths I’ve felt so lost, not knowing where to start to get my body back, at least to some extent. I feel so blessed to have found your channel. I feel so motivated to finally give my body some love, and I’d like to thank you ever so much.

  • Another amazingly effective video. I got my prolapse and diastasis recti in an advanced age, due to the surgery and then…!!! to excesive wrong chosen and wrongly doing workouts. Now little by little I feel like falling into my former size meaning a sticking out belly is slowly crolling into its place. Many thanks! And the question/ So many women have problems with that pushy sticking belly after 50-s! and nothing helps… No diet works. the belly is slowly but very decisevly growing. what the matter with that stupid sticking out tning? Can anybody explain? Thanks again! Very friendly, easily understandable even for me, a foreigner? instructions. Tatiana,Russia

  • I had the hardest time breathing in and making my belly expand, but everything else seemed great. I just found out this DR injury if you will and I’m so happy I found your video. I had my 3rd child 12 months ago and I was still looking 5 months pregnant a fellow YouTuber told me about this and your video was the first video that I found extremely helpful. God willing with your workout I will go from a 4-5 finger gap to a 2 finger gap.

  • if we have about a 2 finger gap and the walls do contract when we test for diastasis recti, how safe is it it do this excercise at just almost 3 weeks post partum?

  • I have a 7 month old baby and had 2 c sec. I found out yesterday that i have distatis recti and came across this video. I am so glad that i am able to do this exercise and can feel in my thighs, back and chest! Thanks for the video

  • so i remember when i heard thigh fat, that was always jiggling when i walk but i did, Emi’s workout on thighs and it worked like magic. Thanks Emi

  • Thanks for the video.. I hv been doing it for a week n really liked it. I have diastasis recti above my belly button about 3 finger width. I wanted to know if these workouts help with stubborn belly fat below the navel.
    Also, do you hv any ideos for hiit workouts that r safe for DR?
    Thankyou very much..

  • Hi! Me again. I am your nursing student fan & I purchased your online videos via paypal last summer. I have a small umbilical hernia that I am not sure how I got it…not overweight & didn’t think I didn’t anything too strenuous. I am having it repaired in a couple of weeks after this semester is over. Anyway, I have not had children but I think this may be a diastasis recti issue (wouldn’t that be what leads to an umbilical hernia) & after my surgery, when I am cleared to work on my core, I was looking at something like The Tubler Technique. Not sure if you have heard of it…any thoughts? I may just ask for PT to strengthen my deep core muscles. I don’t want another hernia. I had a patient in the hospital recently on her 9th hernia repair!! Anyway, I have your book & I look forward to reading it during my recovery time after my surgery:)

  • I’m so excited to try this. I haven’t watched the complete video yet but would I be able to wear a belly wrap while doing these exercises?

  • I’m up for the challenge,along with this I’ll be doing 4week challenge of EMI (cutesy)
    Each day I’ll mention my review and eventually will post it on IG.
    Day1green tea
    Medu vada for breakfast
    Workout done!

  • Thank you so much for this! I have had a three finger DR for years and haven’t dealt with it because all of the PT programs are so spendy, this is perfect and just what I was looking for!

  • I love your core videos!! I don’t have any problems in this area but every time I’m doing typical core exercises like bicycles, I always want to quit after a few because they just feel terrible. Your videos are so much fun while still being challenging:) The spider-man is a new favourite!

  • If you are looking for a diastasis recti program with intensive workouts check out Mutu ( https://pz138.isrefer.com/go/homepage/rayhe1984/) for  good focused core workouts and intensive interval workouts designed specifically for Diastasis Recti and overall body alignment after pregnancy.  There is good information there along with complete workout videos. It is a great program!  I have almost closed my DR and have a stronger core and pelvic floor!

  • Wonderful video! Thanks so much I will be doing this daily and your talking actually kept me motivated!!:) so for anyone who thought otherwise, poop lol. It felt like I was working out with a best friend! Thanks so much I will definitely be blogging about this soon I’m done with this pot belly lol!

  • I can’t tell you how grateful I am that I found your video. I have been struggling with DR since giving birth to twins 3.5 years ago. I’ve tried so many exercises with no obvious results. Then I started doing your routine regularly. My core feels so much stronger now, and I feel like I’m able to do normal physical activities again. THANK YOU! Honestly, you’ve given me a big part of my health and my life back.

  • Katie I have a question about the vacuums How many contractions should I do in a day? Thanks for the video as always You are perfect and inspiring for us ladies reaching our 50’s

  • Thank you for this video! I am so utterly confused haha I read about diastisis recti and believe I have it, my belly comes to a football shape in plank or lowering onto my back to the floor. Is that going to happen regardless in any pregnancy, and is a problem if it continues after giving birth or if it’s extreme during? Or do not all women have this even though there is a separation during pregnancy? I had strong abs prior and still think i do but didn’t know to stop certain ab workouts during pregnancy. I am 25 weeks pregnant now, and am so worried about this diastisis thing. I’m huge into fitness and want to keep working out and not lose toning or strength but am afraid to move to much or to workout now!

  • How often should I do these exercises. I hear different things about exercising abdominals from exercising every 48-72 hours to exercising everyday @FemFusionFitnessLLC

  • Omg I just had a mental breakdown
    I was doing abs workout for 3 weeks now I didn’t see much results the reason was my belly fat������

  • A great workout for ANY woman who wants to wake up her deep abs… And bonus! It’s safe for #diastasisrecti ��For a more comprehensive diastasis recti repair program, check out MUTU System: http://bit.ly/femmutu and get 15% off using discount code FEMTRIBE at checkout!

  • Is there any specific move for DR with hanging belly pouch.
    I had two section and this time DR is worst and belly pouch is bigger than before.?

  • Hi, would this exercise ok for me? I had c-section on 7 months ago and have recently been jogging and tried gym 3x. However I’ve just found out I’m pregnant again (3wks) while still 30 lbs overweight. Hoping to streu

  • https://health https://healthyfitness77.blogspot.com/2020/05/doing-dead-lift-exercises-proper-way.htmlyfitness77.blogspot.com/2020/05/doing-dead-lift-exercises-proper-way.html

  • Can you do some workouts with PCOS? HIIT I’ve been doing but hasn’t done anything to help me lose weight but made my Polycystic ovaries worse:(

  • This is exactly the challenge I was looking for! I have exactly 21 days to lose my stubborn belly fat after losing 20lbs. The stomach is so stubborn, I diet like crazy and nothing. Starting the challenge today!

  • Thank you so much for this! I have been looking for something I can do without making it worse! I loved that you explained everything! It made me feel confident I was doing it right!

  • I just want to thank you for your videos, I’ve incorporated quite a few into my weekly workout routine, and I am noticing a difference! I honestly never thought of DR (really never even heard of it until I kept seeing it in a FB group I’m in) because I’ve never been pregnant (maybe from all those years of doing crunches and sit-ups), but this is the only workout that I feel like I’m seeing progress. I haven’t officially been diagnosed with DR, but you can’t argue with results! Thanks again!

  • I have a diastisis I didn’t find out till after I got certified to teach Pilates. Now I’m researching safe exercises for this condition

  • How do you increase your workout stamina? I go on runs and do sit-ups and stretching exercises pretty frequently but my stamina doesn’t seem to be budging…it either hurts or I feel sick. I also just started keto a few days ago and I should be hitting ketosis around nowish if I did everything right.

  • i have prostatitis resulted in pelvic floor dysfunction for almost two years
    is there a way to treat this with exercises, thank you

  • I need help tho I’m skinny I only have fat on my stomach but I need to gain weight in my legs if I eat 3500 and do exercises will I lose it

  • It kinda sucks that I hate most of the food you have to eat… As a Hispanic we eat beans all the time so I’ve grown tired of them and don’t like to eat them, the only vegetables I like are broccoli and spinach but my mom doesn’t buy either, and I’m not a fan of any fruit besides mango and pineapple and green apples lol

  • sorry to say it but i dont feel like countung every carb i take in, and looking at every package backing to read it so i dotn gget fat

  • Hey, I have DC for almost 5years now and I found out about it a year back. I have been doing exercises for DC but now helping…..is it okay to do such exercise. It’s almost 2finger wide

  • This One simple change to your morning routine could kick start a chain reaction that naturally burns away your belly fat 24 / 7… see more in here > BellyFat.4YourHelp. Com (remove space and open the website)

  • Hi I have twins n I think I have DR, along with a lower belly pouch… Will these exercises along with fixing DR also help get rid off that pouch….

  • It took me towards the end of your video to realize why your voice sounds familiar. You sound just like Sarah Michelle Gellar to me. Great workout. Thanks!

  • I’m not being dramatic. But the girl on the left is me. I’m actually have a pretty small body but my stomach is huge HUGE. like I’m pregnant or some. Is that normal? Is it possible for me to get rid of that? Please anyone tell me cause i’ve been doing routine exercise for the past 3 months and i just see a little result. I don’t even eat a lot of food or junk food. What should i do? I’m desperate.

  • “Eat less food that has trans fat and high sugar.”
    Me: Listening to her while drinking milktea
    Also me: yep you should do that self

  • Hi, i have one finger separation, it’s that DR? And when laying down I lift my legs and my skin line up of my belly bottom comes up. It’s not a hernia because I had the surgery for it. I hope you understand my bad spelling I speak Spanish.
    Thank you.

  • Discovered your channel and watching your video and taking notes I hope this year I can achieve my fitness goal not just for the summer but for my whole life ��

  • losing weight a challenge that I will overcome.. I lose weight following this method: “leanbellybreakthrough1. club” (search it on the internet)

  • Do you have any workouts or stretches for tight hips? I’ve had pain in my hips and I want your recommendations for stretches cause I love you videos!!!! ❤️

  • Me: here bc I’ve gained weight bc of my horrible metal state and inconsistent eating habits and want to lose the weight

    Her: Get enough sleep! It helps!

    Me: Gets 3-5 hours if I’m lucky ������

  • Done! Mama of 4 over hereready to finally break that six pack through! ‘I’m In’ graphic Instagram post: https://www.instagram.com/p/Bx_9GgmnhQ3/?utm_source=ig_web_copy_link

  • Thanks for this, great instruction and form.  I did 10mins of this while baby was napping and my other children were busy, and will continue to do the other two sections in ten minute segments since that is easier to find in my day than a full thirty minutes.  Off topic, but that is a lovely living room!

  • Great training video coach Zach! What about a video on what to eat for breakfast, lunch and dinner so we can get to the point? Awesome job ��

  • Very nice video. Do you think I can do this while I am pregnant, because I have split recti, but I want a strong core for the birth?

  • This is my first challenge and I’m so excited! �� Do we have to have the app to do this challenge, or are the workouts in the sweat starter that opens in your web browser?

  • This workout felt good up until the floor exercises. As soon as I did the side plank, both with knees bent and tucking arm under, it hurt badly. i have a wide separation, and every time i do “safe diastasis” workouts or gentle compressions, I am feeling injured by day 2 or 3. i dont know whats up, why no matter how safe im moving it feels like i have torn whatever muscle i have left. my stomach looks fflatter the day after my first workout, then suddenly i look like im 5 months pregnant the second i eat something on the 2nd or 3rd day. im sore, im bloated, i cant lift anything, and sleeping is the worst. The workouts that keep my body front seem to work great, but as soon as I do the oblique moves or side plank stuff even on my knees its starting to tug badly and feel awful. the back exercises, just forget it. I want to understand and heal, but my body just seems to resist. If I push through the pain I do wonder if it would be injured worse or eventually improve…or do i just stop every time it gets painful? Because that’s what Im doing and I never get far and have to quit workouts, or such big chunks of them that nothing is making a difference. I have spent so much money now on Mutu, Diamethod, physical therapy, and have turned to youtube diastasis recti safe workouts trying to find a good fit, and the same thing happens every time. I feel good first day or two, then afterwards its worse then ever, feeling like im injured. advice?

  • I think this is my favorite so far!!!! What do you think is the best ab/core exercise for “love handles”, the fat deposit right above hip bones… Although my stomach is much flatter I can’t seem to get rid of those!!! Any thoughts?

  • Great tips and presentation Coach! What if we are not able to use the cable? What can we do to substitute those exercises? Thanks!

  • DONE!!! love u katie you inspire me so much everyday, and im so excited cause this’ll be my first LSF challenge ever! IG: @maripi_lsf

  • AGE = 37
    HEIGHT = 182.8 CM (6 FT)
    WAIST = 68 CM (26.7 IN)

    ���� VACUUMS HAVE HELPED KEEP MY CORE TIGHT & STRONG

    GREAT VID, LOVE YOUR CONTENT

  • Hello Sorry Brother Do you have a Calisthenics or Bodyweight Exercise for the Side Delt or Side Shoulders, Posterior Delt or Back Shoulders & Upper,Middle and Lower Trapezius, Thoracic and Lower Back, Forearm, Wrist and Rotator cuff and Upper Abs, Obliques or Side Abs & Lower Abs Type, Variations Workout and How to Neck Exercise?��