|
|
|
Exercises : Abdominals
|
Bench Pelvic Tilt: lower to mid abs
|
 |
 |
• |
Lie down on bench face-up
|
• |
Reach overhead and grip bench
|
• |
Point feet straight up towards ceiling
|
• |
Press legs upward (footprints to ceiling)
|
• |
Slower lower hips to bench while inhaling, stopping just prior to hips touching bench
|
|
|
Oblique Twists: external & internal obliques
|
 |
• |
Lying face-up on floor, cross left ankle over right knee
|
• |
Extend left arm onto floor & bring right hand under head (for neck support)
|
• |
Crunch upward and over towards left - bring right shoulder toward left knee
|
• |
Slowly return to starting position, keeping back on floor
|
• |
At end of set, alternate to opposite side
|
|
 |
|
Crunch (basic): upper abdominals
|
 |
• |
Lie face-up on floor, placing both hands under your head
|
• |
Keeping toes of both feet pointed up (for added back support), crunch upper torso upward - raise shoulder blades off floor
|
• |
Slowly lower torso towards starting position
|
• |
Just prior to touching floor with upper back, begin next rep
|
|
 |
|
|
