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Sit-up Sit-up Training Right for IPPT Training Right for IPPT Part ... Sit-up Sit-up Training Right for IPPT Training Right for IPPT Part ... Document Transcript

  • 7 BEST ABDOMINAL EXERCISES As a lot of us know, one of our most stubborn areas to work on is our abdominal area. You can do sit-ups and crunches until you turn blue, but that's not always enough. There's a whole fleet of exercises out there to target you upper abs, lower abs, obliques (sides) and everything in between. At different times I think I've tried them all. Some I've read about, some I've learned at the gym and some from trainers. These are some of my favorites I thought I would share with you. If you haven't exercised in a while you might want to start with 10-12 repetitions of each, and try to do 2 sets. You can work up from there. Every week add another rep and when you reach 15 add another set. Try to work up to 3 sets of 15 reps each. That should give you a good work out. But please always check with your doctor first to make sure you are able to start exercising. 1. TRADITIONAL CRUNCH - Everyone knows this one I think, but done right it is still effective. Lie on your back with bent knees, hands behind your head, or crossed over your chest. Slowly crunch up, feeling your abdominal muscles engage. Slowly go back down to start and repeat. The key to this being successful is doing it slowly. Going fast will just be momentum working and not your abs. You need to feel your abs working. 2. TOE TOUCH - This works your UPPER ABS. Lie on your back with your legs up, knees bent slightly. Raise your arms and reach towards your toes. Use your upper abs and lift your shoulder blades off the floor, reaching towards your toes. Lower shoulders to floor and repeat. 3. SIDE BENDS - This works your OBLIQUES (SIDES). Stand up straight holding lightweight dumbbells (or a couple cans of soup if you don't have dumbbells). Put arms over your head, elbows bent a bit. With back straight slowly bend to one side as far as possible, stop for a moment and bend to the other side. 4. PLANK - This works your TRANSVERSE ABDOMINIS, which goes all around your abdomen, holding everything in. Get into push-up position on your toes but rest on our forearms, not your hands. You want to imagine you are pulling your belly button to your spine, keeping your back in a straight line, not sagging and not bumped up. Hold for 20 seconds. Instead of doing repetitions of this one you want to eventually work your way up to holding the position for 60 seconds.
  • Now these next 3 are combos, working more than one area at a time (saves time!) 5. FIGURE FOUR – This works the UPPER AND LOWER ABS AND OBLIQUES. Lie on your back, knees bent, feet on floor. Put one ankle on the opposite knee (making a figure 4), hands behind head. Lift head and shoulders and twist to touch your right elbow to your left knee. Go back to start and repeat on opposite site. (ANOTHER VERSION – instead of the figure four, cross your ankles, bring your knees up so your calves are parallel to the floor then twist to reach your elbow to your knee). 6. BICYCLES –This works UPPER AND LOWER ABS. Lie on your back. Hands behind head, elbows out, legs straight. Lift your feet a few inches off the floor. As you raise your left knee, twist your right elbow to meet left knee. Go back to start. Then raise your right knee and twist your left elbow to meet right knee. Go back to start. That's one rep. 7. V TOE TOUCH – This works your UPPER ABS AND OBLIQUES. Lie on your back with legs straight up. Spread legs to form a V, knees slightly bent. Reach your arms up. Curl your shoulders up and reach your hands towards your left foot. Hold briefly and then lower back to start. Repeat the above but reach for the right foot. (ANOTHER VERSION – lie flat, arms over head, knees and elbows locked, reach up and at the same time lift legs to try to touch fingers to toes. Now you have more tools to blast those stubborn abs!! Good luck.