Sunday, August 19, 2012

Exercise Abs & Chest

Leg Lifts






Lie faceup on the floor, hold in your abs and raise your legs until they are at a 30 degree angle. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.



Crunch's




Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.




Crunch Twist




Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Don’t lace your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor, also turn so your right elbow go's toward your left knee.





Windmill Toe Touches





Stand with feet shoulder width apart.
Bend at waist- touch right hand to left foot, with out stopping your movment return to original position.
Bend at waist- touch left hand to right foot, with out stopping in one sweeping movement return to starting position.




Plank





Get into push-up position, on your toes with your body in a straight line, but rather than balance on your hands, put your weight on your elbows, and see how long you can hold a straight line. Aim for 
an entire minute!


Upper Body Push-up 






Start in "up" part of push-up, hands directly under shoulders, body straight. Engage core; bend elbows to lower body toward floor. Press back up; bring left knee to outside of left elbow; pause for 2 seconds, then return to starting position. Do another push-up, bring right knee to right elbow, return to start; that's 1 rep. 



Oblique Twist Crunch


Lay with back flat on the floor or a mat, with your knees bent, and feet flat on the floor.
Bring one foot off of the floor and place it against your opposite knee. Your ankle should rest just below the knee joint. The knee of the crossed foot should be pointed away from your body.
Take the opposite hand, of the ankle you used to cross the knee, and place it behind your head so that your palm is touching the head. Place your other hand against the side of your body. This is the initial position for the twisting oblique crunch.
Crunch up off of the mat and rotate your body so that your elbow moves toward your knee that is facing away from the body.
Touch your elbow to the knee and return to the starting position.




SIDE PLANKS




Lift your body of the ground and balance on one forearm and the side of your foot. Contract your abdominals and relax your shoulders. And breath.




 BICYCLING Crunch







Begin by lying on your back, knees bent up to 90 degrees with arms lying flat on the ground.Activate your core by drawing your abdominals in towards your belly button and pressing your back flat on the ground (You should not just pull your stomach in)3. Maintain your back flat against the ground while bringing one arm up and overhead until it is flat on the ground above your head.4. Return that arm to the starting position and alternate with the other arm the same way while keeping your core engaged and back pressed into the floor.





Squat-thrusts



Start standing with your arms over-head; then put your hands down on the ground to kick your feet back into a push-up position; perform one push-up; jump your feet back into your hands; stand up; repeat.






 Walking squats



Just like the lunges but in a squat. You’ll step one foot out to the side in a squat and then bring the feet together. Stay down in the squat the whole time, and make sure that you’re weight is pushing into your heels, not your toes.





Toe Touch




Targets upper abs 

Lie on your back holding an 8- to 10-pound dumbbell in both hands. Lift your legs until they're perpendicular to the floor and extend your arms, keeping the dumbbell directly over your chest(A). Without moving your legs, lift your chest and shoulders off the floor and try to touch your feet with the dumbbell (B). Do 15 to 20 reps. 

Perfect Form
 Avoid bending your knees and try to lift your chest and shoulders higher with every rep.
Place your hands behind your head so your thumbs are behind your ears.
Hold for a moment at the top of the movement and then lower slowly back down.
Place your hands behind your head so your thumbs are behind your ears.




Hold for a moment at the top of the movement and then lower slowly back down.
Continue performing the exercise until you have completed your desired number of reps and repeat on the other side by the crossed ankle-knee and changing which hand is behind the head.









    Twisting Windmill






    Targets obliques 

    Lie on your back with your arms extended out to the sides at shoulder height. Raise your legs until they're perpendicular to the floor (A). Lower your legs to the left side of your body so you meet the floor a few inches away from your left hand (B), then bring them back to center. Repeat, lowering your legs to the opposite side. That's one rep. Do 12.

    Perfect Form Avoid bouncing your feet off the floor before you move back up to center.






    Superman Variations

    wm-0807-superman-variations.jpg


    Targets lower back

    Lie on your stomach with your legs hip-width apart and your arms extended in front of you, palms down, shoulder-width apart. Lift your head off the floor and look straight ahead. Lift your legs and hold for 15 to 30 seconds (A). Lower, and then do the following variations: Lift just your arms and hold for 15 to 30 seconds (B); lift your right arm and left leg (C), then slowly switch sides, lifting your left arm and right leg. Alternate until you've completed 15 on each side.





    Bar Crunchwm-0807-bar-crunch.jpg



    Targets upper abs 

    Grab a 10-pound Body Bar with your arms shoulder-width apart and lie on a bench with your knees bent and your feet together. Extend your arms so the bar is directly above your chest (A).Without bending your elbows, crunch up by lifting your upper back and shoulders off the bench and extend the bar toward the ceiling (B). Slowly return to start. That's one rep. Do 10 to 15.

    Perfect Form At the top of the crunch, push the bar up as if you're trying to reach the ceiling







    No comments:

    Post a Comment