Three
Abdomen Exercises That Really Work
1.Standing
Stabilizer: This
forces your core muscles to keep your body
balanced as your centre of gravity shifts.
A.Stand
with your feet parallel,hip-width apart.Place
hands on hips.Inhale as you raise right knee
in front;stop at hip level.Pull belly button
in an hold.Use a wall or chair for stability
if necessary
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B.Holding
abdomen tight,extend leg to straight and make a quarter-circle
with toe to bring leg out to side.Lower;repeat 10
times.Switch legs.Do two to three sets.
2.Foot
Push: Since
legs and hips are heavier and harder to lift than
your upper body,this move is more challenging than
a crunch.
>>Lie
on back,hands at sides,holding legs in the air straight
out from hips.
>>Exhale
and contract abdomen by pulling belly button toward
spine while pushing feet to the ceiling.Hips will
tilt forward slightly and legs will lift up a few
inches.Hold;then inhale as you lower and repeat 15
times.Do one to two more sets of 15.
3.Reverse
Rotation: A
variation on the elbow-to-knee crunch,this move works
the obliques(the muscles that cover your ribs and
sides) and back muscles.
>>Lie
on stomach with elbows out to the sides and chin resting
on both hands.
>>Keeping
abdomen tight,exhale as you raise chest a few inches
off the floor and rotate chest to the right;hold.Rotate
back to centre and then to the left;hold.Inhale as
you lower;repeat 10 times on each side.Then do one
to two more sets of 10.
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