Fab Abs .. Your Challenge Today

iVillage Member
Registered: 03-19-2003
Fab Abs .. Your Challenge Today
16
Mon, 04-06-2009 - 12:11am

Back to basics just for today :)

Materials needed:

A carpeted floor or mat

The basics:

For this strengthening exercise, you will be lying on your back on a carpeted floor or mat and working the muscles in your abdominals. While this activity is described below as being completed lying on your back, it can also be done sitting or standing. Therefore, this ab activity can by done just about anywhere.






Instructions:






Stretch for at least 30 seconds.



Lie down on your back on a carpeted floor or mat. Place your legs shoulder-width apart. Bend your knees so that your feet are flat on the ground. Put your arms straight at your sides, palms down on the floor. This is your starting position.


Moving slowly, pull in the muscles just above your waistline as if you were trying to make your belly button touch your backbone. Hold for 10 seconds then release. As you hold the contraction, make sure you breathe in and out, counting the 10 seconds as you do so.


Repeat 9 to 19 times (to complete one set of 10 to 20 reps).


Stretch for at least 30 seconds, using the same stretches you did at the beginning.







Tips:






Contract, don't crunch. When performed properly, there will be little perceptible movement with this activity. You are contracting your abdominal muscles without allowing any structural movement in your hips or spine. Pretend you are blowing out a candle. The abdominal contraction in this exercise is sustained for 10 seconds, but it is similar to blowing out a candle.


Move slowly. Going too fast will cheat you of many of the benefits of this exercise.


Keep your head neutral. Don't lift it up or twist it to either side. Keep your chin tucked.

 


Want to see ?
Click on link below :)
http://www.healthylivingonline.com/exercise/exercisePlans/index.cfm?fuseaction=viewActivity&activityId=227



 
 
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iVillage Member
Registered: 10-07-2008
Mon, 04-06-2009 - 12:31am

Good one after I do hulahoop or another workout Hugs.

iVillage Member
Registered: 10-01-2007
Mon, 04-06-2009 - 2:50am
i will try this, Hugs!

//www.quakemaker.com

iVillage Member
Registered: 01-22-2005
Mon, 04-06-2009 - 7:59am
Thanks Hugs,
I like the tip about pretending to blow out
The Woman Challenge - May 10-July 4, 2009 - womenshealth.gov - Join
iVillage Member
Registered: 06-20-2005
Mon, 04-06-2009 - 9:36am
I started out my Monday with ab work,
I'll be doing this one too, before the end of the day

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~Liz

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iVillage Member
Registered: 03-25-2003
Mon, 04-06-2009 - 10:02am
Such a simple exercise...love it!

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iVillage Member
Registered: 03-19-2003
Mon, 04-06-2009 - 10:20am
Let us know how you do Aileen :)
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iVillage Member
Registered: 03-19-2003
Mon, 04-06-2009 - 10:21am
It does tthe place of crunches Pat,
Let us know how you do :)


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iVillage Member
Registered: 03-19-2003
Mon, 04-06-2009 - 10:21am
Good to hear Mandy,
Let's hear how you do later on :)


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iVillage Member
Registered: 03-19-2003
Mon, 04-06-2009 - 10:22am
Happy to hear your day has started out well LIz,
Hope to hear later you did this one too :)


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iVillage Member
Registered: 03-19-2003
Mon, 04-06-2009 - 10:23am
Thansk Cappy,
Guess that means you'll be doing it too
Let's hear how you did later today :)


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