Situps
The traditional situp has fallen out of favor because it doesn't "isolate" your abdominals. Isolation during exercise actually refers to using a single joint instead of multiple joints, so from an isolation perspective, a situp and a crunch are the same. By performing situps on a decline board, you can achieve a better range of motion, and work your hips flexors as well. The muscles that flex and extend your hips help transfer power from your legs and provide core stability, and function in conjunction with your abdominals during many techniques. Another advantage of situps is that by using a decline board, it is easy to hold weight on your chest to increase the resistance. To build strength in your abdominals, you need to train hard and heavy because they respond to training the same as every other large muscle in your body. Perform decline situps for multiple sets of 10 to 15 repetitions per exercise.
Side Bends
While traditionally performed with a dumbbell, and later with a cable resistance machine and low pulley, perform side bends with a resistance band. Attach the band to something low on the floor and side-step away from it until the band is tight, then step even farther away. Lean toward the band by bending to your side, reducing the resistance, then straighten up and lean as far away as possible. The resistance of the band will increase as you lean away, forcing your obliques, important core muscles, to work harder. Perform this exercise for 12 to 15 repetitions per set, for at least three sets per side.
Twists
Instead of sitting or standing and twisting with a broomstick to work your obliques, sit on a decline board with the stick held on your shoulders. Lean back until your upper body is parallel to the ground, then twist as far to one side as you can, then the other. Keep your hips flat on the bench at all times. Perform this exercise for up to 20 total repetitions per set. If this becomes easy, you can hold a dumbbell in both hands above your chest to increase the resistance.
Good Mornings
Good mornings work your abdominals, obliques, lower back, hips and hamstrings. To perform this exercise, hold a barbell or weighted stick on your upper back, and pull it firmly in place to keep it from rolling. Bend your knees slightly, then pull a little bit of air in and tighten your core. Lean forward by bending at the hips, do not allow your knees to bend further or allow them to lock during the exercise. Continue down while maintaining an arched back until your upper-body is just above parallel to the ground, then straighten back up. Perform this exercise for sets of eight to 10 repetitions.
