Abdominal exercise

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I JUst wanna share with you how to get powerful and muscular abdomen. So here it is..

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Abdominal exercise

  1. 1. Abdominal Exercise By : Hermizan Halihanafiah
  2. 2. Crunches <ul><li>Crunches are taught many different ways, but there is a consistant element. </li></ul><ul><li>Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. </li></ul><ul><li>Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. </li></ul><ul><li>Slowly return to the starting position without releasing tension on your abdominals </li></ul>
  3. 3. Twisting Crunches <ul><li>Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. </li></ul><ul><li>Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee). </li></ul><ul><li>Keep your head and spine straightly aligned. </li></ul><ul><li>Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side. </li></ul>
  4. 4. Bridge <ul><li>Start with your body raised off the ground clenching your abdominals. </li></ul><ul><li>Now hold your body in this position for 30-60 seconds. </li></ul><ul><li>This is usually a sports specific exercise used where your abdominals are clenched for a long period of time. </li></ul>
  5. 5. Side Bridge <ul><li>Start by lying on a mat with your legs straight out. </li></ul><ul><li>Turn sideways holding your body up with one bent arm parallel to the floor. </li></ul><ul><li>Keep your abs tight until 30-60 seconds. </li></ul><ul><li>A great sports specific exercise. Try increasing your time after a while </li></ul>
  6. 6. Cable Crunches <ul><li>Attach a rope to a high pulley. </li></ul><ul><li>Grab the ends of the rope in each hand and kneel down in front of the pulley. </li></ul><ul><li>Your hands should be at the sides of your head. </li></ul><ul><li>From this position, curl your body forward so that you are bringing your shoulders towards your knees. </li></ul><ul><li>Reverse the movement to bring your body back up. </li></ul>
  7. 7. Pelvic Thrust <ul><li>Start by lying down on a mat and raising your legs to 90 degrees. </li></ul><ul><li>Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. </li></ul><ul><li>This is a difficult exercise to perform properly but do your best from the image as shown. </li></ul>
  8. 8. V-Up <ul><li>Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. </li></ul><ul><li>Keep your lower back as straight as possible as well. </li></ul><ul><li>Lower down to the starting position slowly while exhaling. </li></ul>
  9. 9. Jack Knives <ul><li>This exercise can be performed with your knees bent or kept straight. </li></ul><ul><li>Lie on a bench with your lower body not on the bench. </li></ul><ul><li>Complete a crunch and bring your knees and shoulders together. </li></ul><ul><li>This exercise takes a lot of balance and is great for any athletes. </li></ul>
  10. 10. Air Bike <ul><li>Start with your back flat on the ground. </li></ul><ul><li>Now raise your opposite arm and leg together (as shown). </li></ul><ul><li>Repeat side to side until a complete set is finished </li></ul>
  11. 11. Lying Leg Raises / Throwdowns <ul><li>Start by lying on a mat with your legs straight out. </li></ul><ul><li>Lift your legs straight up using only your abdominals and hip flexors. </li></ul><ul><li>Lower your legs down without them touching the ground. Repeat. </li></ul>
  12. 12. Hope All of Your Get 1000 of Benefits form This Exercises

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