How
to Do the Basic Abdominal Crunch
·
Lie on
your back, bend your knees, placing your hands on the sides of your head.
·
Contract
your abs and flatten your lower back against the floor.
·
Slowly
lift your shoulder blades one or two inches off the floor.
·
Exhale
as you lift, keep your neck straight and chin up.
·
Hold
for a few seconds (don't hold your breath).
·
Slowly
lower while keeping your abs contracted
Right/left oblique
Lie on your back and cross the left
foot over the right knee, hands behind your head.
·Keeping lower back pressed into the floor,
lift your shoulder blades off the floor and then curl your upper body
diagonally across your body towards your left knee.
-Contract your abs and obliques as hard as you
can at the top of the movement.
·Resist on the way back down.
Bicycle
·Lie
flat on the floor with your lower back pressed to the ground and contract your
core muscles.
-With
your hands gently holding your head, lift your knees to about a 45-degree
angle.
·Slowly,
at first, go through a bicycle pedal motion.
·Alternately
touching your elbows to the opposite knees as you twist back and forth.
Reverse crunch
1.
Lie on
the floor and place hands on the floor or behind the head.
2.
Bring
the knees in towards the chest until they're bent to 90 degrees, with feet
together or crossed.
3.
Contract
the abs to curl the hips off the floor, reaching the legs up towards the
ceiling.
4.
Lower
and repeat for 1-3 sets of 12-16 reps.
5.
It's a
very small movement, so try to use your abs to lift your hips rather than
swinging your legs and creating momentum.
Long arm crunch
1. Lie on a mat and extend the
arms straight out behind the head with hands clasped, keeping the arms next to
the ears.
2. Contract the abs and lift
the shoulder blades off the floor.
3, Keep the arms straight and
avoid straining the neck. If you feel neck pain, take one hand behind the head
while keeping the other arm extended.
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