Fitness Model Stephanie Buckland

Age: 23
Height: 5’4” – 163 cm
Weight: 112 lbs – 51 kg

How did you get started with bodybuilding?

Growing up in rural Southern Oregon I didn’t have much as a kid. I was home schooled most my childhood. By the age of 15, I had four jobs and put myself in public high school. I was on my own at that point. I was always athletic, playing soccer, running track and surfing. Being so active ended up taking a toll on my body. I ate very clean, most meats my father hunted and vegetables my mother grew. Soon after graduation, I made my way to Southern California. I maintained eating the same, mostly vegetables and meats, but I didn’t realize the importance of carbs. I was extremely underweight and physically unhealthy, without knowing it. I continued to surf and run 8-10 miles a day while I managed a small private personal training studio and worked at an all-organic restaurant. I was running myself down. Then, about three years ago, I was diagnosed with Crohn’s disease and Fibromyalgia. The doctor told me I needed to do something to regain control of my health. I needed to eat more, gain weight, and take a bunch of medications that only made me feel worse.

This is when I really got into bodybuilding. I stopped taking the medications & I’ve never felt better. I’ve regained control over the Fibromyalgia and I’ve kept the Crohn’s disease in remission. I never imagined I could change my body so much.

Where does your motivation come from?

My parents were happy for most my childhood, but at around age 14, it changed so much and has never been the same. There was always arguing and fighting between my parents and my older brother. I was the quiet one who watched everything happen. I learned a lot that way. It made me extremely independent, taught me to do what’s always best for me and most importantly, not to rely on others. I felt invisible to my family. I just focused on school, my jobs, and my future. I grew up with the mentality that if you want something, you work your ass off for it. My past is a huge part of my motivation because I never want to go back to that kind of life. I felt I had nothing, nor anything to give. I’ve always worked to make a better, more successful life for myself. I am so blessed to have such positive followers, they definitely keep me motivated to push my limits.

To be able to inspire others on a daily basis makes me so happy. No matter what you came from, you can always reach the top.

What workout routine has worked best for you?

I’ve seen the most improvement focusing on individual muscle groups. I stay lean by doing 20 min of fasted cardio mon-fri on the seated bike at a high resistance. I finish my cardio with 4-5 sets of abs: Cable Crunches and Hanging Leg Raises.

Full Routine:

Monday: Quads/Glutes

• Squats (Ass to grass) 6×15-20
• Leg Press (Close stance) 4×20
• Smith Machine Reverse Lunge (Each leg) 3×10
• Machine Squats (Ass to grass) 3×10
• Barbell Hip Thrusters 4×20
• Weighted Bulgarian Split Squats (Each leg) 4×12
• Leg Extension 5×20
• Body Weight Squats 3x Failure
• Adductor 3×20

Tuesday: Shoulders

• Machine Shrugs 5×20
• Lateral Raises 5×15-20
• Dumbbell Overhead Press 5×8-20
• Cable Upright Row 5×20
• Smith Machine Shrugs 3×20
• Deep Lateral Raises 3×20
• Incline Front Raises 4×15-20
• Dumbbell Rear Delt Fly 4×15-20
• Shrugs 3×15
• Rear Delt Raises 3×20
• Lateral Raise Machine 3x Failure
• Around The Worlds 3x Failure

Wednesday: Back

• Lat Pulldown 5×12-20
• Straight Arm Pulldown 5×20
• Bent Over Barbell Row 4×12-20
• Narrow Grip Dumbbell Row 4×20
• Neutral Grip Lat Pulldown 3×15-20
• Bent Over Cable Row 3×15
• Reverse Lat Pulldown 3×15-20
• Single Arm Lat Row 3×15
• Assisted Pull Ups 3x Failure
• Deadlifts 3×12-15

Thursday: Arms/Cardio

• Alternating Dumbbell Curl 4×15-20
• Rope Tricep Push Down 4×15-20
• Overhead Cable Extension 3×15-20
• Barbell Curl 3×12-20
• Preacher Curl 3×15
• Straight Bar Triceps Pushdown 3×15
• Dumbbell Overhead Tricep Extension 3×20
• Incline Dumbbell Curls 3×20
• 20 minute Stairmaster

Friday: Hamstrings/Glutes

• Stiff Leg Barbell Deadlifts 6×12-20
• Walking Lunges 6×30
• Standing Single Leg Curl 4×15-20
• Dumbbell Stiff Leg Deadlifts 4×20
• Lying Leg Curl 4×12-20
• Cable Stiff Leg Deadlifts 4×20
• Seated Calve Raises 4×20
• Jump Rope 4×1 minute
• Adductor 4×20
• Weighted walking Lunges 3×40

Saturday: Chest/Cardio

• Incline Dumbbell Press 4×15
• Flat bench Dumbbell Fly 4×20
• Dumbbell Flat Bench Press 4×15
• Incline Dumbbell Fly 4×15
• Decline Cable Fly 3×20
• Push Ups 3x Failure
• Weighted Dips 3×12-15
• Dynamic Plank (Each arm) 2×20
• 20 minute Stairmaster

Sunday: Restart

• Restart routine

If you had to pick only 3 exercises, what would they be and why?

1. Squats – I’ve seen so much improvement in my legs from doing squats. I love the challenge of always upping the weight next time. It helps me gain overall strength.
2. Pull Ups – one of my favorites! I could never do pull ups in the past, but I was dedicated to practice and focus on the negative movement. My back is one of my best features and pull ups have helped strengthen, shape and define my back.
3. Walking Lunges – I love how this exercise has really shaped my glutes, quads and hamstrings. I love using them as a superset.

Workout Motivation: Women of Fitness!

4 Moves to Bring Your Biceps to New Heights

Add some elevation to your cannons with these targeted bicep exercises.

As a trainer, one of the most common queries I receive in regards to body part troubleshooting is, “how can I achieve a better peak on my biceps?” 

The fact that some people develop longer, more football shaped biceps, while others develop shorter, more mountain-like biceps is mostly a matter left up to genetics. But do not fear, because there's a way that EVERYONE can create the illusion of having a more substantial biceps peak!

Reach Your Biceps Peak

The key lies in bringing about greater development in a little-discussed muscle that sits underneath the biceps called the brachialis. In a highly defined bodybuilder, the brachialis appears as a thick “knot” of muscle that pops out of the side of the upper arm when they are flexed and viewed from the rear. The cool thing about the brachialis is that as it grows larger, it will actually “push” the biceps up higher, which will give the appearance of a greater peak! 

The problem with effectively stimulating the brachialis is that with most standard curling movements the biceps act as the main flexor of the upper arm. You need to choose specific curling exercises that put the biceps in a mechanically weak position, so that the brachialis can get into the game! The more work you can force the brachialis to take on, the more it will be forced to adapt and grow.

The following exercises are custom made to attack the brachialis, allowing you to move a few steps closer to hitting that biceps peak!

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length. 

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work intensely during this movement. Make sure you keep your elbows locked into your sides, and wrists straight throughout the set.

Keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead. 

90-Degree Preacher Curl

With this movement you will be curling off of the vertical, not angled, side of a preacher bench. Load up a barbell with only about 60-70% of your normal preacher curl weight. Position yourself over the bench in such a manner that your armpits are snugly pressed into the top. Grab the weight and allow your arms to hang straight down.

As you start to curl make sure that your shoulders and elbows remain locked in position, so that the brachialis is forced to work as hard as possible to flex the arm. At the top of the movement squeeze tightly. Slowly lower the bar back to the starting position. 

Age is just a number

New Cycling Bikes For KTX Fitness

I would first like to wish you a happy holiday season, and may all your hearts wishes come true during the holiday. I would also like to personally thank each and every one of you for all your support during the 2013 fitness year. Whether you have attended a class or just followed us on social media we are very appreciative of your support. For those who have followed the history of KTX Fitness and my own story knows how far we have both come. KTX Fitness was born out of my personal decision to live a healthier lifestyle. After making health changes in my life over 7 years ago, I have since lost over 85 pounds. In doing this I developed a strong passion for fitness, and out of this KTX Fitness was born. Our goal at KTX Fitness is to provide products and service to help people, and the surrounding community to live a healthier lifestyle through Cylce, Boot camp, Body Sculpt, and step classes. 
KTX Fitness is known for its signature high intensity, calorie and fat burning classes. Our cycling classes have been growing by leaps and bounds. Because of this massive growth that we have all witnessed during the 2013 fitness season, our cycling bikes have taking a beating to say the least. Our cycling bikes are falling apart in front of our eyes. Because of this we are unable to give our members the quality of products and services that the KTX Fitness is use to providing. With that said, KTX fitness is in the position to move to the next level by upgrading the quality of our products, so you all can maximize your workout session while maintaining your safety.
This is what has brought KTX to this juncture. We are beginning a FUND RAISING campaign to purchase new CYCLING BIKES. We have decided to replace the existing BIKES with new GREG LEMOND REVMASTER PRO BIKES. With these new, durable, and safe bikes our members will be able to meet their fitness needs more efficiently. But we can’t do this without you. We are calling on each KTX Fitness Family and Friends to donate to our mission. We are also asking you to spread the word for our FUND RAISER on you social media such as Facebook and Twitter. With each by costing $1050.00, we have set a GOAL OF $50,000 in order to purchase 40 CYCLING BIKES. Again, we would like to thank you for your support throughout the years, and we are very appreciative of your help for our new cause. Thank you from the bottom of our heart from KTX Fitness. 

Plank Your Way to Sexy Abs: Workout

This is a fun workout, that incorporates serval different plank variations to strengthen and tone your core. I also included some great cardiovascular moves to increase the challenge and promote fat burning. 

This is an older workout, but I will be repeating it today. I also have two brand new videos to upload. It was a busy weekend so I am a bit behind on my posting. I am working on getting both videos up today. 

If you are building up to a plank the variations may be difficult. That's okay! Start out by holding a plank, or side plank for as long as you can until you build up to 1 minute. As your core strength and stability increases you will be able to move on to the variations. Pay attention to form. Plank is one of the most beneficial exercises you can do for your core when it is done correctly. 

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

How to keep building muscle with less than adequate rest.

As a fitness model, Marc Megna keeps a tight schedule. In fact, on many days he wakes up at 3:45 a.m. and works as late as 7 p.m., with hardly a break in between. He almost always finds himself getting less than the recommended eight hours of sleep that hard-training athletes require to make optimal gains, but he’s learned to adapt. Here’s how he does it—and how you can too.

“Avoid highly technical lifts such as power cleans and snatches,” says Megna. “They require extra awareness to be done safely.” A foggy-headed person who needs a nap should stick to more basic lifts done at a slower speed.

As best you can, attempt to get up and go to bed at the same times every day. Even the craziest hours can begin to feel normal as your body adapts to the routine.

If working out in the morning is impossible, train as early as you can in the evening. The later you do it, the more likely you are to be wired when you go to bed, potentially cutting back even more on the little time you do have to sleep. “Avoid TV, intense music, stressful phone calls, and messaging before bed,” says Megna. Dim the lights and try to relax.

Your body’s most potent growth hormone surges happen when you’re asleep, so losing sleep is, in effect, costing you muscle. If you can’t sleep more, at least cut back on the stress of your training in order to recover better. “Stick to low reps, and reduce the total workload,” says Megna. “Lack of sleep makes it more challenging to stay focused, so shorter, lighter sets will help you keep good form.”

5-Day Total Body Workout Plan

Want to tone your body from head to toe, but don’t know where to begin? With the help of Bikini Champion Nicole Nagrani, you can give yourself a total body makeover— tightening those glutes, blasting that fat, and toning your legs and arms. Just give us 5 days a week, and we’ll help you achieve a lean and tight bikini body that will turn heads this summer. So print this out and get to work!

EXERCISE DESCRIPTIONS

One-Arm Dumbbell Rows:

Get Ready: Using a flat bench and a dumbbell, position your body on the bench, one knee and one hand on the bench, while the other foot is planted firmly on the ground, and the arm on the same side as the foot on the ground is grasping the dumbbell.

Go: Begin with your arm straight, back straight, head up and chest out. Using your back, pull the dumbbell toward your body. Slowly lower and repeat.

Dumbbell Wide Squats:

Get Ready: Stand with your feet wide, toes pointed forward and hands at your sides. Set a dumbbell on the ground, perpendicular to the floor between your legs.

Go: Squat down, keeping your back straight, bending only at the waist and knees. Pick up the dumbbell, holding it by the plate on top. Push through your heels to standing position. Slowly lower yourself back into a squat and repeat.

Narrow Stance Dumbbell Squats:

Get Ready: Stand with your feet about 3-4 inches apart and hands at your sides. Hold a dumbbell in each hand.

Go: Sit back into a squat until your legs are parallel or just lower than parallel to the ground. Push through your heels to standing position and repeat. Be sure to keep your back straight, head up and chest out throughout this entire movement.

Push-ups:

Get Ready: Get down on the ground into push-up position. Keep your feet together and toes on the ground with your hands just wider than shoulder-width apart and fingers facing forward. Keep your body in a tight plank position, parallel to the ground.

Go: Bending at the elbows, lower your body toward the ground, keeping your abs tight and back straight. Explode up by pushing with your hands back to start position. Repeat.

Tip: If this move is too difficult, you may rest your knees on the ground. Remember to keep breathing.

Shoulder-Width Barbell Front Raises:

Get Ready: Using a weighted straight bar, stand with your feet together and hold the bar with both hands shoulder-width apart in front of you.

Go: Keeping your abs tight and chest out, raise the bar using your front delts. Lower to start position and repeat.

Tip: Raise the bar only to shoulder height and slowly lower.

Rear Dumbbell Lateral Raises:

Get Ready: Seated on the edge of a bench or standing, bend over at the waist, keeping your back straight and chest out. Hold a dumbbell in each hand, facing each other.

Go: Keeping your elbows slightly bent throughout the movement, raise the dumbbells out like a reverse bear hug. Slowly lower the dumbells and repeat.

Tip: Keep your head up for stability and to ensure you’re reaching the target muscle group.

Standing Triceps Extensions (two hands on one dumbbell):

Get Ready: Using one dumbbell, stand with your feet together and knees slightly bent but locked. Using both hands, lift the dumbbell to your shoulders, position your hands so that your palms are on the underside of the dumbbells’ plate that is on top and move the dumbbell up above your head.

Go: Lower the dumbbell, bending at the elbows only behind your head. Push the dumbbell up into full extension, being sure to squeeze the triceps muscles. Repeat.

Tip: Try to keep your elbows close to your ears for accuracy in targeting the triceps.

Two-Arm Dumbbell Skull-Crushers:

Get Ready: Using a flat bench and one light dumbbell in each hand. Lay down on the bench and raise the dumbbell straight up.

Go: Bending only at the elbow and keeping your palm facing in, lower the dumbbells toward your forehead. Push the dumbbells to start position using the triceps muscle.

Seated and Bent-Over Dumbbell Preacher Curls:

Get Ready: Sit on the edge of the bench with legs spread wide. Hold a dumbbell in one hand. Rest the back of your upper arm on your thigh, allowing your hand (holding the dumbbell) to fall between your legs.

Go: Curl the dumbbell toward your body. Slowly lower and repeat.

Stiff-Leg Deadlifts:

Get Ready: Using a weighted bar or dumbbells, stand with your feet about 4 inches apart. Keeping your knees slightly bent but locked throughout the exercise. Hold the bar in front of you with your hands about shoulder-width apart.

Go: Keeping your back straight, head up and chest out, slowly lower the bar, bending only at the hips. You should feel a stretch in your hamstrings and glutes. Squeeze your glutes to help raise your body back into start position. Repeat.

Reverse Barbell Lunges:

Get Ready: Using a weighted straight bar, stand with your feet shoulder-width apart and place the bar on your shoulders. Grasp the bar where comfortable for stability and balance.

Go: With one leg, step backward into lunge position, bending at both knees. Be sure to step far back enough to get a good stretch. Push off, using your heel in the front and return the foot to start position. Repeat, alternating between legs.

Standing Calf Raises:

Get Ready: Using a standing calf machine, stand on the platform with feet about 3-4 inches apart. With your shoulders under the padding of the machine, and your toes on the platform, push up into full extension of the calf.

Go: Slowly lower to below parallel. Push with toes back up to full extension and repeat.

Swing Lunges

Lung forward, and then bring that same leg behind you into a reverse lunge. That is one rep.

Walking Dumbbell Diagonal Lunges

Holding a dumbbell in each hand, step with one leg at a 45-degree angle, bending into a lunge. Step back and repeat.

Pop Squat

Starting with feet together, jump out to a squat. Jump your feet back together. Repeat.

CARDIO SESSION

Do the following routine twice, for a total of 50 minutes of work.

Warm up for 5 minutes.

Incline 3: Run on treadmill for 4 minutes at brisk pace.

Incline 3: Sprint on treadmill for 1 minute at accelerated pace.

Incline 5: Run on treadmill for 4 minutes at brisk pace.

Incline 5: Sprint on treadmill for 1 minute at accelerated pace.

Incline 7: Run on treadmill for 4 minutes at brisk pace.

Incline 7: Sprint on treadmill for 1 minute at accelerated pace.

Get on upright bike and set on a level that you can keep up a 100 rpm pace for 3 minutes.

Stay on upright bike and set on a high level and keep rpm’s at 80 for 2 minutes.

5-DAY TOTAL BODY WORKOUT PLAN

Flat Abs and Shapely, Sexy Legs

Flat abs and sexy legs are desirable traits, of course, but actually achieving those results is easier said than done. But there’s a secret to success that’s used by people who are trying to achieve a goal— visualization. For example, athletes often visualize themselves scoring a goal, and business leaders picture themselves nailing a pitch before a presentation. The idea is that when you are able to picture yourself succeeding in your mind, it becomes that much easier to make your goal a reality.

The good news is that YOU can use this very technique if you want help meeting your fitness goals. This winter, stay motivated by picturing yourself with gorgeous legs and abs, lying on the beach, filled with confidence. To help you with this process, we’ve sought the help of 2012 Prague Bikini Champion Vladka Krasova. Train abs and legs with Vladka and make your visualizations a reality by next summer!

Flat Abs and Sexy Legs Workout

Vladka splits up her workouts into a more hamstring focused day and a more quad focused day, which means the full legs get trained both days. This keeps the pace intense without sacrificing form and the quality of reps. With this type of training, make sure you get sufficient rest between training days.

EXERCISE DESCRIPTIONS

Leg Extensions: Using the leg extension machine, set the machine to fit your body. Be sure the ankle bar is resting at your ankles, and keep your feet flexed.

Barbell Stationary Lunge: After adding desired weight, place shoulders underneath barbell with hands on barbell. Take one step forward, keeping a wide stance between your feet. Inhale as you lunge, and exhale as you push the legs back up to start.

Barbell Straight-leg Deadlift: Stand with feet just less than shoulder-width apart and knees slightly bent. Grasp a bar or dumbbells in your hands; keeping your back straight and chest out, bend at the waist and lower the weight toward the floor. Use your glutes to pull yourself back up into starting position. It’s important you keep your back straight and knees slightly bent throughout the entire movement. You should feel a stretch in your glutes and hamstrings.

Weighted High Jumps: Start with legs shoulder-width apart, holding weights. Jump up as high as you can into the air and land in a squat position. Immediately jump back into the air.

Vertical Knee Raise: Using a vertical knee raise chair, start with your legs hanging straight down and slowly lift your knees in toward your chest. The motion should be controlled and deliberate, as you bring your knees up and return them back to the starting position.

How to Deadlift: The Definitive Guide to Proper Deadlift Form

How to Deadlift. As a 500lb drug-free raw Deadlifter who started his strength journey not even able to do a single Push-up, I’ve found correct technique to be crucial for Deadlifting big weights and eliminating lower back pain.

Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps:

1. Stand with the bar above the center of your feet - your stance should be a bit more narrow than shoulder-width to give your arms room.
2. Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
3. Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
4. Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
5. Pull - keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

And that’s all there is to it. Lower the bar by pushing your hips back first, and then bend your knees once the bar reaches knee level (NOT before otherwisethe bar will hit your knees). Repeat for 5 reps on StrongLifts 5×5.

Top 5 Best Ab Exercises

There are hundreds of ab exercises that you could do without any equipment, anytime, anywhere. Throw in an exercise ball, medicine ball, dumbbells, barbells, a pull-up bar and all the other gym equipment and the possibilities are nearly endless. Based on sheer volume, picking out the best ab exercises can seem like trying to take a drink from a fire hose.

To make matters worse, six pack seekers have to tone out all of the clever marketing of wonder pills and the newest fads in ab training and exercise products, which always seem to guarantee six pack results. Remember the As Seen on TV Ab Belt? Give me a break.

Lucky for you, we’ve crunched the list down to the five best ab exercises to to bring you the skinny on ab training. Our list of the best ab exercises was built assuming you have a gym membership, but each exercise or a slight variation can be performed with minimal equipment.

Not worried about how to lose fat? If you’ve already dialed in the diet, cranked up the cardio, and abandoned the bulging belly for a flat stomach, congratulations. You’re in the right spot.

If you’re one of those lucky people that can eat whatever they want, never pick up a weight, and never have to worry about how to lose belly fat, you’re also in the right spot, but none of us like you.

And now, on to the best ab exercises…

5. Hanging Leg Hip Raise: The hanging leg hip raise is our first of the best ab exercises and is a more effective variation to its popular cousin, the hanging leg raise. This belly buster forces your abs to statically contract as you bring your knees parallel to your waist (the hanging leg raise portion of the lift) and dynamically contract as you complete the exercise by further bringing your knees in to your chest. Throughout the exercise, your forced to stabilize your core as your body weight and hanging legs serve as a natural source of resistance.

To do the ab exercise, grab a pull-up bar and allow your body to hang straight down with your legs dangling below. Next, bring your knees up to waist height by flexing your hips, pause for a moment, then bring your knees in to your chest by flexing at the waist, pause again, then slowly return to the starting position.

Make the leg hip raise easier by doing the exercise on a captain’s chair (pictured right), an incline, or on a flat surface.

Make the leg hip raise more difficult by holding a light dumbbell between your feet. Remember however that added resistance is a poor substitute for correct form.

4. Incline Oblique Crunches: Like the hanging leg hip raise, our second of the best ab exercises uses your body weight to add resistance to an already effective abdominal exercise. The incline oblique crunch keeps tension on your abs throughout the lift with two types of muscle contraction. When you lift your torso, the abs are shortening; whereas in the trunk lowering phase, your abs are lengthening. The incline of the bench makes these muscle contractions more intense than crunches or oblique crunches on flat ground.

To do incline oblique crunches, lie on your back on an incline, secure your feet in place, and put your hands behind your head. Next, exhale and crunch your body upwards, driving your right shoulder towards your left knee about halfway up. Your elbow will ultimately touch your knee, but make sure you’re twisting with your abs and obliques and not just repositioning your arms to make it easier for your elbow to touch. Return to the starting position by untwisting and lowering your torso back on to the bench. Next, do the same thing but to the other side.

Make the exercise easier by Decreasing the incline or lying flat on the ground with your quads and hamstrings raised so they’re perpendicular to your back and the floor.

Make the exercise more difficult by increasing the angle of the incline or adding resistance. To add resistance, hold your arms straight behind your head or hold a medicine ball, dumbbell, or weight plate at your chest or behind your head (see weight position during ab exercises). Even a small amount of weight can make the exercise much more difficult
.
3. Bicycle Crunches: Bicycle crunches are one of the

 best ab exercises but also one of the most difficult exercises to get the hang of. I mean, you’re lying on the ground with your hands behind your head pretending to ride a bicycle for gosh sakes. More specifically: lie flat on the ground with your hands behind your head. Then, raise and bend your knees so that your calves are parallel with the floor and form a right angle with your quads and hamstrings. To start “pedaling,” simultaneously kick your right leg straight forward and bring your left knee towards your chest. Crunch by driving your right shoulder towards your left knee and touching your left knee with your right elbow. Then, slowly return to the starting position, pause, and repeat the motion by simultaneously kicking your left leg straight forward, bringing your right knee in towards you, and crunching your left elbow to your right knee.

Lot of stuff going on. Thank god for picture and video. No matter what, make sure to fully concentrate on your abdominals and each movement and move in a slow, controlled manner.

We’re not the only ones to rank the bicycle crunch highly. 

2. Plank: The plank is a great ab exercise that forces you to keep your abdominals and back in a straight line while holding your body weight above the ground. This exercise tests your core strength and endurance more than any of the other best ab exercises.

To walk the plank, lie on your stomach and position your forearms below your shoulders and parallel with your legs. Then, push off the ground and raise your torso and legs so that you are supporting all your weight on your forearms and toes with your back and abs in a perfectly straight line. Make sure your butt is not raised or sagged and hold this position for 20 to 60 seconds.

Make the exercise easier by supporting your weight on your forearms and knees rather than forearms and toes or elevating your upper body onto a platform or bench.

Make the exercise more difficult by using an exercise ball. An exercise ball can be utilized in a lot of ways for abdominal training (see Exercise Ball Jackknife below) and can create some other tough variations of the plank. These are great to have at home too as their only about 20 bucks. Try placing your forearms on the ball and your toes on the mat or resting your feet on the ball and your forearms on the ground. Also try the alternating plank on an exercise ball or flat ground as well as the walking plank for even more intensity.

1. Exercise Ball Jackknife: Another great abdominal annihilator is the Exercise Ball Jackknife. To begin this balancing act, position your body so that both your shins are on the Exercise ball and your hands are shoulder width apart on the floor in front of you. Your back and abs should be in a straight line from your head to your toes. Next, roll the ball toward your upper body by crunching your abs and bringing your knees into your chest. Pause for a moment then slowly roll the ball back to the starting position with your legs extended.

The act of rolling the ball into your chest and flexing at the waist fires on the abs to dynamically contract while your arms, chest, and shoulders have to stay strong to stabilize your body. Your abs and obliques are constantly under static tension as your weight shifts from the movement of the ball.

Make the exercise more difficult by: supporting yourself on your forearms and toes rather than shins, alternating legs, or adding a pushup (See Exercise Ball Jackknife with pushups and best core exercises).
So there you have it.