Fab Abs .. Crunch it BAby!
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| Mon, 04-13-2009 - 12:07am |
Materials needed:![]()
A carpeted floor or mat
The basics:![]()
For this strengthening exercise, you will be lying down on your back on a carpeted floor or mat and working your abdominal muscles.
Instructions:![]()
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Stretch for at least 30 seconds.
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Lie down on your back on a carpeted floor or mat. Place the palms of your hands face down at your sides with your fingers spread apart on the floor. Your hands will help stabilize you. Raise both of your legs straight up so that the soles of your feet face the ceiling. Your legs should be at a 90-degree angle to the floor. Press your lower back flat against the ground (tilt your pelvis toward your shoulders) to isolate your abdominal muscles. This is your starting position. ![]()
Moving slowly, lift your buttocks and hips straight up as high as you can as if you were trying to touch your toes to the ceiling. Do not allow your head or torso to leave the floor. Then lower your buttocks and hips back down to the starting position. As you lift, count up for 3 seconds. Then count down for 3 seconds as you lower back down. The entire movement should be smooth and controlled. ![]()
Repeat 14 to 29 times (to complete one set of 15 to 30 reps). ![]()
Stretch for at least 30 seconds, using the same stretches you did at the beginning ![]()
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Tips:![]()
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Lift only your buttocks and hips. Your head, neck, shoulders, back and arms should be touching the floor at all times. ![]()
Do not over-extend the lift. Keep your hips bent at a 90-degree angle to the ground. Do not let them fall toward your head or toward the floor. Imagine that the soles of your feet are balancing a ball. Moving too far one way or the other will make the ball fall. ![]()
Look at the ceiling, not at the tips of your toes or your hips. That will help you keep the correct posture. ![]()
Lie tall, posture is important. Imagine your body, with the exception of your legs, as a horizontal line, parallel to the floor. Your hips, shoulders and neck should be on that line. ![]()
Be careful not to strain. While you should feel a mild pull in the abdominals you should not feel any pain. If you are unable to finish your set(s), reduce the number of repetitions or choose a different abdominal exercise such as Pelvic Tilt or Lying Torso Twists until you are stronger. Remember to listen to your body and stay within your comfort level. ![]()
Pretend you have a heavy weight lying on top of you between your head and your hips. The weight prevents you from moving the upper part of your body but allows your legs and hips to move straight up toward the ceiling and down. ![]()
Move slowly. Going too fast will cheat you of many of the benefits of this exercise. ![]()
Keep your stomach muscles tight! This will protect your back and hold you in the correct position to isolate your abdominal muscles. ![]()
Breathe out when you raise your legs up and in when you lower them down. ![]()
Do not use momentum to help raise your buttocks and hips off the ground. "Rocking" your legs back and forth and using momentum to achieve the lifting motion decreases the benefit of the exercise on the abdominal muscles.
Hopefully by clicking on this link you can see how :)
http://www.healthylivingonline.com/exercise/exercisePlans/index.cfm?fuseaction=viewActivity&activityId=81


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Glad you'll be doing them today as well :)
well, Hugs, i tried, as promised!
Double for trying again tomorrow :)
Where your ears burning Hugs?
3 x 10
Cursing you the entire time!
~Liz
Now I know what that was I heard earlier
Great job ..
You can thank me later :)
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