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How to exercise the Abs

By  , Expert Content
Feb 02, 2012
4.8 / 5(4 Ratings)

This exercise can be done anywhere while you are watching TV or lying down.

Method

  • Contract your pelvic-floor muscles-the ones which are used to stop the flow of urine.
  • Do this along with lowering and lifting your shoulders to work your abdominal muscles.

Upper ab Crunches

Method

  • Lie down on your back with bent knees. 
  • Your hands must be stretched behind you. 
  • Keeping your lower back pressed into the floor; lift your shoulder blades off the floor curling your upper body towards your knee.
  • Contract your abs as hard as you can as you lift yourself up.
  • Now lower your back to the starting potion.

Reverse Crunches

Method

  • Lie down on your back with knees bent and your feet a few inches off the floor.
  • You can either place your hands below your hips or behind your head.
  • Slowly contract the abdominal by rotating the pelvis up and bringing your knees towards your rib cage. Focus on letting your abs do the work.
  • Hold the position for 10 counts and then slowly lower your knees to the starting position.

Oblique twists

Method

  • Follow the upper ab crunches with diagonal tilts to the right and the left side targeting the oblique and transverse abdominis.
  • Lie down straight on the sports mat.
  • Rise from your shoulders and reach out to your left knee with your right hand.
  • Hold for 5 counts lowering yourself.
  • 3 sets of 10-16 repetitions must be enough. Change sides and repeat exercise.

Legs and Buttocks

a.    Dumbbell squats

  • Stand with the feet shoulder width apart, arms hanging down by the sides, holding a dumbbell in each hand.
  • Look straight ahead and keep the abdominals contracted. Arch the back slightly outwards while bending the knees and lowering the hips towards the floor.
  • Stop when the thighs reach horizontal, extend the knees and return to the standing position.

Note:    Do not let the knees cross the toes in the sitting position. Keep looking straight and maintain a slight concave arch in the back. Never round the back.

b.    Leg extension

  • Sit on the leg extension machine and grasp the handles to stabilize the torso.
  • Bend the knees and place the ankles under the ankle pads.
  • Using the front thigh muscles, extend (straighten) the legs so that they are parallel to the floor.
  • Slowly return back to starting position.

c.    Lying leg curls

  • Lie facing downwards on the leg curl machine holding the handles, legs straight and ankles fixed under the ankle pads.
  • Using the back thigh muscles, curl the legs trying to touch the hips with the heels.
  • Slowly uncurl.

Note:    Keep the toes pointed away from the body.

d.    Cable back kicks

  • Stand on one leg facing the cable machine and the other leg attached to the ankle strap of the low pulley.
  • Keep the pelvis tilted forward and grasp the handle to stabilize the position.
  • Extend the hip and pull the leg back and then slowly return to the starting position.


Note:    Hip extension is limited so do not try to go overboard. Do the movement slowly and in control.


Thighs Method

  • Sit on the floor with your back straight.
  • Make sure you are not printing your hands on the floor. Keep them to your si...

 

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