Basic Crunch - Lie on your back on an exercise mat or carpeted surface with feet planted firmly on the ground. Cross your arms over your chest and using the strength of your abdominal muscles, lift your upper torso off the floor toward your thighs. This movement should be very short. Don't attempt to touch your thighs, as this can overstress your lower back. Keep constant tension on your abdominal muscles throughout the exercise and with a controlled motion, return to the starting position.
Do 10-12 reps per set; work up to two sets.
Oblique Crunches - Lie on your left side on an exercise mat or carpeted surface. Bend your knees and curl slightly at the hips. Clasp your hands behind your head. Raise yourself up slightly by lifting your upper torso off the floor, contracting your waist. Return to the starting position. Keep your core engaged throughout the entire exercise.
Do 10-12 reps per set; work up to two sets. Repeat the exercise on the other side of your body.
Bicycle Maneuver - Lie on your left side on an exercise mat or carpeted surface. Bend your knees and curl slightly at the hips. Clasp your hands behind your head. Raise yourself up slightly by lifting your upper torso off the floor, contracting your waist. Return to the starting position. Keep your core engaged throughout the entire exercise.
Do 10-12 reps per set; work up to two sets. Repeat the exercise on the other side of your body.
Captain’s Chair - Sit up straight on a sturdy, armless chair or weight bench and grip the sides to stabilize your upper body. Slowly draw your knees up toward your chest. Hold for a moment, then lower slowly.
Keep the motion of raising and lowering your legs very controlled. Concentrate on using the strength of your abdominal muscles to push through the exercise, or else you could place too much stress on your lower back.
Repeat 10-12 times; rest briefly and repeat.
Vertical Leg Crunches - Lie on your back on an exercise mat or carpeted surface. Extend both legs straight up in the air so that they are perpendicular to the floor. Place your hands lightly behind your neck. Keep your core tight and engaged. Slowly raise your head, shoulders, and upper back off the floor--no more than 3 to 5 inches. To protect your neck, be careful to not use your arms to pull your neck up. Hold for a moment, then return to the starting position.
Repeat 10 to 12 times per set; work up to two sets.
Half Roll-Ups - Lie on your back on an exercise mat or carpeted surface with your legs stretched out and your arms at your sides, palms facing down. Press your ab muscles into the floor, flattening your arch.
Lift your shoulders and upper torso off the floor, forming a "C" shape--about half way up. Your head should come up last. Slowly return to the starting position, following the same path, with your head touching the floor last.
Do the rollup 10-12 times per set; work up to two sets.
Plank - Lie face down on an exercise mat or carpeted surface. Rest on your forearms with your palms flat on the floor. Keep your spine in the neutral position. Push off the floor so that your body is parallel to the floor and raise up on your toes. Rest on your elbows. Keep your back flat and your body in neutral alignment from your head to your heels. Think of your body as a table being supported by two sets of "legs" (your arms and feet). Hold this position for as long as you can, up to 60 seconds. Work up to repeating three to four times per session.
Side Plank - Lie on your side on an exercise mat or carpeted surface. Raise your body off the ground and balance yourself with your forearm and the side of your bottom foot. Rest your other arm at your side. Make sure your body forms a straight line from head to heels. Contract your abdominals.
Hold this position as long as you can, up to 60 seconds.
Work up to repeating 3 to 4 times per session. Repeat on the other side.
Back Extensions - Lie on your stomach on an exercise mat or carpeted surface. Rest your arms at your sides. Gently contract your lower back muscles and lift your chest 3 to 5 inches off the floor. Don't strain; just raise your chest as much as you can. Hold for a moment, then slowly lower.
Repeat the move 10 to 12 times per set; work up to two sets.
Hip Extensions - Kneel on an exercise mat or carpeted surface and place your hands on the mat, under your shoulders, about shoulder-width apart. Keep your spine in neutral alignment. Slowly lift an opposite arm and leg up together. Pause, then return to the starting position. Repeat with the other arm and leg.
Alternate in this fashion 10 to 12 times per set; work up to two sets.
Wood Chops - Stand with your feet shoulder-width apart and hold a light dumbbell or medicine ball with both hands. Bend at your waist and hold the weight at your right side. Keeping your hips forward, sweep your arms up and across your body in a diagonal until your arms are over the left side of your body.
As you perform this move, make sure you're lifting from your core to produce the rotational movement.
Repeat this movement 10 to 12 times for one set; work up to doing two sets. Then repeat the move the other way.
No comments:
Post a Comment