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Equipment
All 111 movements in the Jijibisha library performed with body only, grouped by the muscle they train. Every guide includes setup instructions, the muscles worked, common mistakes and safety notes.
By muscle
42 movements that train the abdominals as the primary muscle.
3/4 Sit-Up
Air Bike
Alternate Heel Touchers
Bent-Knee Hip Raise
Bottoms Up
Butt-Ups
Cocoons
Cross-Body Crunch
Crunch - Hands Overhead
Crunch - Legs On Exercise Ball
Crunches
Dead Bug
Decline Crunch
Decline Oblique Crunch
Decline Reverse Crunch
Elbow to Knee
Flat Bench Leg Pull-In
Flat Bench Lying Leg Raise
Frog Sit-Ups
Gorilla Chin/Crunch
Hanging Leg Raise
Hanging Pike
Jackknife Sit-Up
Janda Sit-Up
Leg Pull-In
Lower Back Curl
Oblique Crunches
Oblique Crunches - On The Floor
Plank
Reverse Crunch
Russian Twist
Scissor Kick
Seated Flat Bench Leg Pull-In
Seated Leg Tucks
Side Bridge
Side Jackknife
Sit-Up
Spider Crawl
Stomach Vacuum
Toe Touchers
Tuck Crunch
Wind Sprints14 movements that train the quadriceps as the primary muscle.
14 movements that train the chest as the primary muscle.
9 movements that train the triceps as the primary muscle.
8 movements that train the glutes as the primary muscle.
5 movements that train the hamstrings as the primary muscle.
4 movements that train the lats as the primary muscle.
3 movements that train the adductors as the primary muscle.
3 movements that train the abductors as the primary muscle.
2 movements that train the shoulders as the primary muscle.
2 movements that train the lower back as the primary muscle.
2 movements that train the neck as the primary muscle.
1 movement that train the calves as the primary muscle.
1 movement that train the biceps as the primary muscle.
1 movement that train the forearms as the primary muscle.
Other kit
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