Welcome to this abdominal ebook provided by the fitness team from www.netfit.co.uk winners of multiple fitness competition in the UK. This is the second re-production of our ebook to hopefully make it easier for you to read, using the flip software. The first section of the book, deals with a selection of different types of stretches, anatomy and guidelines on how to obtain a (six-pack).
The second section gives you over 200 different abdominal exercises, designed for complete beginners to advanced athletes The third area provides suitable stretches and warm-up advice for a multitude of sports. The final section gives suitable stretches and advice for everyday life, from back care to stretches at work. If your trying to search a specific subject, then use the in-built search facility, or return to this page of content to assist you, then type what page you want to view. A strong midsection, that incorporates all of the muscles around your lower torso, will aid all actions from sitting at a desk - performing a biceps curl - throwing a ball - not to mention preventing injury, especially to lower back. The main key to developing and achieving stronger firmer abs, is speed - remember quick they go - slow they grow. This simply means performing the exercises in a slow controlled manner will utilize more muscles fibres, and as such give positive results. Working at speed uses momentum - other muscle groups - and can relate to negative results, with an increase injury risk. Don't train harder - train smarter!
Intro / Index
1-2
Medicine Ball
107 - 130
Guidelines
3-6
Obliques
131 - 161
Anatomy
7-9
Swiss Ball
162 - 202
Stretches
10 - 20
Back Exercises
203 - 205
The 6 Pack
21 - 22
Nutrition
206 - 224
Beginners
23 - 31
Training Programs
225 - 246
Intermediates
32 - 54
Exercise Chart
247
Advanced
55 - 76
Motivation
248 - 250
Bosu
77 - 89
Pregnant
251 - 253
Machines
90 - 106
Videos
254
Prior to working any muscle in your body, its essential that you read these guidelines to help prevent any injury or muscle soreness that can be caused by exercise. Doctors Clearance. Speak with your doctor or qualified health professional, explaining what exercise you're looking at participating in so that they can check your current health for any reasons why you may not, or be restricted to certain exercises. Start at Your Level Always commence any exercise, knowing that you can achieve it. Exercise's that are to hard, will cause you injury, resulting in negative training time, and as such results will take longer to achieve. Warm-up and Stretch Spend a few minutes performing a few simple stretches and mobility exercises to help prepare the muscles to be worked. Combine these with static contractions of the abdominal muscles, aiming to feel each area tense up gradually, followed by slow release. Read and Learn Understand how to perform each exercise correctly, looking at the key points and range of movement for the exercise. By working with a partner you can look at each others technique, and aim to correct any poor movements. Check Your Equipment Look for any signs of damage to any equipment you may be using, especially Swiss Balls, (check for any puncture area's). If equipment is damaged, don't use it, however do replace / report it. Check Your Technique Look at yourself in a mirror, so you can see how you're performing each exercise. Never sacrifice poor technique in order to be able to perform the exercise movement, if you can't do it correctly, then don't do it at all. Slow they Grow The speed that you perform each exercise, needs to be as controlled as possible, if you work at speed, then you don't allow your muscles to contract through a full range of movement, you are only allowing momentum to make the exercise by performing at speed. The slower you work, the more muscles fibers you are recruiting to carry out the exercise correctly, and by doing so, your abdominal muscles, will become bigger and stronger. Avoid Copying Its often-human nature to follow others, especially when we feel unsure. When in the gym avoid copying the exercises that others may be doing, they may be performing them incorrectly, or they may be too hard for your own fitness level. Never Pull on the Neck A very common mistake made when performing such a simple exercise, as the standard sit-up. Pulling on your neck will enable the exercise to be performed easier, as you're straining the muscles and joints around your neck in order perform the exercise with less
benefit to your abdominal muscles. Focus on keeping spinal alignment throughout, using your hands to support the weight of your head. Avoid allowing your chin to touch or come within 1 - 2 inches of your chest, if this happens stop the exercise, rest for a short period then repeat again using good technique. Poor technique will result in injury and minimal benefit for the muscles your aiming to work. Avoid Excessive Reps Aiming to achieve a set amount of reps is good to have as a goal or guideline, however avoid excessive reps, if it's painful to perform the exercise, then your body is telling you to stop. Listen to your body! Pain causes poor technique and injury, resulting in you having to rest for possible long periods. Doing 500+ sit-ups a day for a complete beginner is not the way to start, you wouldn't ask any other muscle group to perform 500+ reps in a day, so why ask your abdominals. Keep a Written Log By keeping a written log of your workouts, you can see your progression, and also discover the exercises that you find hard or easy, and as such look at working on the exercises you find hard, in order to develop good all-round abdominal strength. Daily - Hourly Workouts Never train sore muscles, the simple key to remember is that your body needs time to recover and rebuild your muscles. If time is short, there is nothing wrong with performing a simple 2 minute abdominal workout, as long as you perform the exercises with good technique and allow time for a short warm-up and stretch. Never Train when Injured Training whilst injured can cause further problems with new injuries, as well as aggravating your current injury. If injured always seek professional advice to see exactly what you can or can't do, it's not that you will have to give up, it's simply that you will have to adjust your exercises to suit your injury. Exercise the Correct Muscles When working the abdominal muscles, aim to work these muscles, focus on feeling the area you're aiming to work contracting. Having help by either anchoring your feet or grasping something with your hands will reduce the effectiveness of the exercise for your abdominal muscles, as your working the muscles in your arms or those at the top of your legs (hip flexors). Avoid Momentum The biggest sin when performing abdominal exercises, is allowing momentum to come into play, avoid at all costs. Speed increases the risk of injury and poor technique, whilst decreasing the muscle fibers being used and any gains from the exercise. Breathe Naturally Certain exercises may require you to control your breathing, as a complete beginner, aim to breathe naturally when first learning the exercise, establish the correct technique, then aim for the correct breathing motion. When you can establish correct natural breathing, around 15 - 20 exhales per minute, this is an ideal speed to perform most abdominal exercises, i.e. 1 complete rep every 3 - 4 seconds. Exhaling during the exertion phase lowers your internal pressure, while failing to breath correctly can lead to broken blood vessels, as well as a hernia. Many people have the urge to hold their breath when they exercise, but this can elevate
your blood pressure, causing headaches, dizziness or even fainting. Check your Range of Movement Never place your bodies joints under strain by aiming to perform any exercise that is beyond your range of movement. Forcing yourself to sit-up straight will require force, and as such this force will cause injury - never force yourself into any exercise movement, if your body doesn't have the strength to do it, gain the strength by performing slightly easier exercises. Exercises Whilst Pregnant Being pregnant does not mean no exercise for 9 months, what it means is seeking qualified advice and routine checks to make sure that both mother and unborn baby will not be in discomfort when exercising. As everyone is different, this advice is best to be personal, rather than as a guideline. Notice your Signs of Fatigue Fatigue causes poor performance, poor performance causes injury. You will know when any exercise is becoming hard to perform, as your own technique will suffer. Simple signs are pulling on the neck, increasing the speed of the exercise, jerking movements (especially in the initial / final phase) using momentum and shutting the eyes. Aim to find out what physical signs you show when fatigued, so you can remind yourself to stop when you see these. There is no point performing 20 reps if the last 7 are poor quality, rest for a short period then do the 7 that you have left, all with good technique. Plan your Exercises By working in a simple routine, Warm-up - Stretch - Oblique's - Lower Abs - Upper Abs Lower Back - Stretch, you will find that you're able to perform more exercises in the correct manner. By working your upper abs first, you will find it harder to perform any further abdominal exercises, as most of these will need the support from the upper abs, and as such your lower abs and oblique's may not be worked to their full potential. Keep Abdominals Contracted Minimal rest between each exercise rep or set, will help to keep the abdominal muscles contracted, and result in greater gains, in a shorter period of time. You will feel when your abdominal muscles are both contracted and becoming relaxed during any exercise, aim to keep them contracted throughout. For example, when performing a normal sit-up, the abdominal muscles are contracted when your shoulders are off the floor, and relaxed when your shoulders come all the way down to the floor - aim to keep them off the floor. In the upper phase of a normal sit-up, your abdominal muscles begin to relax when coming up higher than 50 -60 degrees, aim to come no higher than 30 - 45 degrees. Variety is the Key If you were to perform the same exercise every time you worked out, for the same amount of reps, you body will quickly become adapted to that workout. The key is to adjust your workouts regularly in order to avoid staleness, with no progression within your workouts. Progress Positively Progress at your own fitness level, begin with the exercises that are suitable for you, and adjust the intensity at a level that suits you, ideally aim to increase the amount of reps each week by 10 - 20% maximum. Remember that as you perform new exercises, you may be performing fewer reps, however if the exercises are harder, you are still progressing positively. Jumping straight into the advanced exercises will cause you an
injury, and set you back a few weeks, always begin at your level and increase the intensity at your level. You will know if the exercise is to hard, because you will be unable to perform it correctly. Slow they Grow Mentioned earlier, however this is really important - The speed that you perform each exercise, needs to be as controlled as possible, if you work at speed, then you don't allow your muscles to contract through a full range of movement, you are only allowing momentum to make the exercise by performing at speed. The slower you work, the more muscles fibers you are recruiting to carry out the exercise correctly, and by doing so, your abdominal muscles, will become bigger and stronger. Stay Motivated Results will take time, it may be a few weeks even months, however if you give up after just a few weeks, you will get the other result - poor posture and weaker abdominals. By keeping that log, you can see results on how you're improving on paper, seeing the physical results in the mirror is very hard, as you will be checking on a daily basis, and each small improvement will go unnoticed, take a photo of yourself and place it by your mirror, it will always help in keeping you motivated.
Most of the abdominal wall is muscular and extends between your thoracic rib cage and your bony pelvis (iliac crest). There are four important paired muscles in the anterior abdominal wall: three flat muscles (external oblique, internal oblique, and transversus abdominis) and one strap-like muscle (rectus abdominis). The External Oblique Muscle This is the largest and most superficial of the three flat abdominal muscles. Origin: external surfaces of 5th to 12th (lowest) ribs. Insertion: linea alba, pubic tubercle and anterior half of the iliac crest. The Internal Oblique Muscle This is the intermediate layer of the three flat abdominal muscles. Origin: thoracolumbar fascia, anterior two-thirds of iliac crest, and lateral half of inguinal ligament. Insertion: inferior borders of 10th to 12th ribs, linea alba, and the pubic via the conjoint tendon. The Transversus Abdominis Muscle This is the innermost of the three flat abdominal muscles. Origin: internal surfaces of 7th to 12th costal cartilage's, thoracolumbar fascia, iliac crest, and lateral third of inguinal ligament. Insertion: linea alba with aponeurosis of internal oblique, pubic crest, and pecten pubis via conjoint tendon.
Actions of the Three Flat Abdominal Muscles Unlike your rib cage, your abdominal wall is unsupported and unprotected by bone. The three-ply structure of its flat muscles are separated by a skin like sheet (aponeuroses) which joins each layer together thus increasing its strength, and stability. This provides considerable protection for your abdominal intestines, and other organs. Acting separately, the flat abdominal muscles move the trunk. If the pelvis is fixed, both external oblique muscles can flex the trunk. Acting separately, one external oblique muscle can laterally flex the trunk and rotate it to the opposite side. If the thorax if fixed, both external oblique muscles tilt the anterior part of the pelvis superiorly and flex the trunk. Similarly, when the pelvis is fixed, one internal oblique muscle can flex the trunk and rotate it to the same side. If the thorax is flexed, one internal oblique muscle can laterally flex the trunk and rotate the pelvis to the opposite side. The Rectus Abdominis Muscle This is a long, broad, strap-like muscle and is the principle vertical muscle of the front (anterior) abdominal wall. Origin: pubic synthesis and pubic crest. Insertion: base of your sternum - breast plate (xiphoid process)and 5th to 7th costal cartilages. The two muscles are separated by a tendon sheath (linea alba). The lateral border of the rectus muscles and its sheath are convex and form a clinical important surface marking, known as the linea semilunaris. Most of the rectus abdominis muscle is enclosed in the rectus sheath formed by the skin like layer (aponeuroses) of the three flat abdominal muscles. The anterior layer of the rectus sheath is firmly attached to the rectus muscle at three or more tendinous intersections. When this muscle is tensed in muscular persons, each stretch of muscle between the tendinous intersections is indicated by grooves in the skin between the muscle bulges - your six-pack. They are usually located at the level of the xiphoid process, umbilicus, and halfway between this structures. Joining your two sides of the rectus abdominis muscle is a tendinous sheath called "The Linea Alba", which gives the appearance of a visible vertical line between your abdominal muscles.
Actions of the Rectus Abdominis Muscles In addition to helping the other abdominal muscles to compress the abdominal organs, these muscles depress the ribs and stabilize the pelvis during upright movement. The fixation of the pelvis enables the thigh muscles to act effectively. During lower limb lifts from the supine position, the rectus abdominis muscles contract to prevent tilting of the pelvis by the weight of the limbs. Posterior Abdominal Wall The posterior abdominal wall is composed principally of muscles and fascia attached to the vertebrae, hip bones, and ribs. There are three paired muscles in the posterior abdominal wall that are clinically important: psoas major, iliacus, and quadratus lumborum. Psoas Major is a thick, powerful muscle that passes from the abdomen to the inside of your the top of your thigh and is your strongest flexor (lifting your leg) muscle at the hip joint. The iliopsoas muscles help flex the trunk, as in raising your upper body during a normal sit-up. The quadratus lumborum extends and laterally flexes the vertebral column, and fixes the 12th rib during inspiration.
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Rectus abdominis originates on the sternum and ribcage and descends to insert on the upper edge of the pubic bone. Its primary function is flexion of the trunk. Rotation at waist level involves the use of the Oblique's, which originate from the top of the pelvis and inguinal ligament and ascend to attach to the lower ribs, and descend to attach to the pubic bone. Normal range of joint motion in the spine, flexion (bending forward from the waist) 75 degrees - extension (bending backward) 30 degrees - lateral bending (bending to the side) 35 degrees. Prior to your abdominal exercise's, look at performing so of the stretches below, and also during and after your abdominal workout. For best stretching and abdominal results, aim to warm your bodies muscles with a minimum of 10 minutes light aerobic work, in order to get your blood flowing through your muscles. Begin your stretches for your side oblique muscles, followed by those for your main abdominal muscles, then importantly stretch the muscles in your back, followed by the back exercises - as too often muscular imbalance is caused by over working your abdominal muscles which can cause tightness in your lumbar (lower back) region. Easy Bar Twist 1. Stand with both feet facing forward, double shoulder-width apart, with legs slightly bent. 2. Use the bar to keep your upper body straight, with elbows high, as you slowly twist around in both directions. 3. Avoid moving at speed, or forcing the stretch.
Easy Spine curve 1. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. 2. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. 3. Look up toward the ceiling, to also feel the stretch in your neck.
Easy Trunk Twist (seated) 1. Sit comfortably on a chair, raising both elbows high, hands clasped together. 2. Inhale, slowly twisting to one side, and aiming to keep your back straight throughout the movement. 3. Breathe comfortably while feeling the stretch along your oblique muscles.
Easy-Moderate Partner High Dive 1. Lie on your chest with both arms extended straight out to the sides. 2. Your partner will be standing either side of your hips, grasping both arms between your biceps muscle and elbow joint. 3. As you slowly inhale, your partner will gradually lift your chest off the floor, aiming for an arch in your spine. 4. Contract your buttocks and keep your feet on the floor throughout the lift. 5. Good communication needs to be made between partners, making sure that both the lift and the lower are performed under control.
Easy-Moderate Swiss Ball Oblique's 1. Rest the side of your body, from your hip to your under-arm, along the top of a suitable size Swiss ball. 2. Keep your lower leg straight, and slightly forward, and your other leg bent, with the foot behind to aid balance. 3. Exhale, lowering your top arm over your head, down toward the floor. 4. Aim to stay relaxed on the ball, allowing the weight of your arms to control the stretch.
Easy-Moderate Abdominals-Swiss Ball 1. Rest on a suitable size Swiss ball, which allows your buttocks and shoulder blades to keep in contact with the ball. 2. Your feet should be shoulder-width apart, with the soles in contact with the floor. 3. Exhale, taking both arms over your head, allowing gravity to pull your arms slowly toward the ground.
Easy-Moderate Lying Trunk Twists 1. Lie flat on your back, with both hands extended straight out to your sides. 2. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around. 3. Can be performed with either bent or straight legs.
Easy-Moderate Bar Hang 1. Hang from a secure bar with both hands, keeping your feet in contact with the floor, ideally one pace back from the bar. 2. Exhale, gently pushing your pelvis forward, keeping your arms and legs straight.
Moderate Parachute 1. Lie face down on the floor, taking both hands behind your back to grab either your fore foot or ankle joint. 2. Inhale while slowly lifting your chest and knees off the floor, keeping your buttocks tensed and head looking upward slightly.
Moderate Looking at Ceiling 1. Begin the stretch by kneeling on the floor, holding your heels with both hands. 2. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.
Moderate-Hard Back Arch 1. Bring both heels up toward your hips while resting your hands by your ears, fingers pointing down toward your toes. 2. Inhale, and lift your body upward. Martial artists may wish to rest their head on the floor to stretch the neck muscles as well. 3. Make sure the surface is non-slip, and that you lift your neck first, prior to relaxing the position.
The back contains a complex network of muscles, nerves and the vertebral column. The spinal column contains 24 articulating (joined but move together) moveable vertebrae, and a further 9 where the bones are fused together ( sacrum and coccyx ) where no recognizable movement occurs. The spinal muscles basically consist of two layers, deep and superficial. The deep muscles work to move the joints on an individual level, predominately rotation and side bending, also they act as strong supporters of the spinal column as a whole. The superficial work in groups over a span several vertebra at a time, to perform the more stronger movements of extension and side bending, and help to co-ordinate the muscles working the limbs on the trunk. Most of the back muscles have dual purposes, one is to offer support and assist in posture, and the other is to perform a movement. Easy Lower Back-Cat Stretch 1. Adopt a position on all fours, point your fingers forward and your toes behind. 2.Start with a flat back, and then drop your head downward, pushing your shoulder blades upward and outward as you elevate your upper back.
Easy Upper Back-Leg Grab 1. While seated, exhale, bending forward, and hugging your thighs underneath with both arms. 2. Keep your feet extended out as you pull your chest down onto your thighs, keeping both knees together. 3. While in this position, you can also stretch your rhomboids, by aiming to pull your upper back away from you knees while still grasping your legs.
Easy Fetal Position 1. Lie on your back, keeping your head on the floor. 2. Slowly pull both legs into your chest, and secure them there by wrapping your arms around the back of your knees. 3. Exhale, pulling down on your legs while gradually lifting your buttocks off the floor. 4. You can stretch your neck, once in this position, by slowly tilting your chin to your chest.
Easy Spine Arch 1. Rest on your knees with your hands extended out to your front, grasping a secure object. 2. Exhale, gradually pushing your chest and abdomen downward to arch your spine. 3. Increase the stretch in your lower back by tilting your pelvis upward.
Easy Seated Elbow to Knee
1. While seated either on the floor or on a chair, place your hands behind your head. 2. Exhale, slowly tilting your right elbow down to your right knee while keeping the elbows pulled back. 3. Aim to keep your left elbow high.
Easy Seated Toe Grab 1. While seated, lean forward from your hips, relaxing your upper body on the inside of both thighs. 2. Holding both feet with your hands, slowly exhale, pulling your chest down between your legs. 3. Relax from the stretch with your arms, inhale deeply as you return to a seated position again.
Easy Beach Ball 1. Keeping your back straight, extend your arms in front of you at shoulder height, slightly bent. 2. Place one hand in front of the other, palms facing you. 3. Slowly exhale, pushing the inner hand out while pulling the outer hand inward, aiming to make a circle with your arms. 4. Lower the head during the stretch, inhaling and relaxing the arms, before raising your head.
Easy-Moderate Backward Roll 1. From a seated position, roll slowly backward, using your arms to prevent your legs going too far over. 2. Support your hips with your hands as you lower your knees slowly toward your head. 3. Avoid excessive flexion of the neck, and take care not to hit yourself with your knees.
Easy-Moderate Knee to Chest (partner) 1. Lie on your back, keeping your arms out to the side for balance while bringing your knees up toward your chest. 2. Exhale slowly while your partner pushes down on your knees, aiming to lift your buttocks off the floor, but keeping both your middle and upper back in contact with the floor. 3. Communicate with your partner throughout the stretch.
Moderate Upper Back Prayer 1. From a kneeling position, extend both hands out, fingers pointing forward. 2. Use your hands and forearms to grip the floor, as you gently ease your buttocks backward, until you feel the stretch in your upper back and shoulders. 3. Exhale, gently easing your chest down toward the floor.
Moderate Upper Back-Partner Push 1. Place both palms on a wall, arms straight in a kneeling position, with your knees spread wide, sitting on your feet. 2. Communicate with your partner while they push down on your shoulder blades as you exhale. 3. You can adjust the hand position so that your palms are to the side, to also feel the stretch in your chest and shoulder muscles.
Getting that all allusive six-pack can now become closer to a realty by reading and performing the exercise and nutritional guidelines throughout. Its essential to remember 3 key important facts about aiming for that ripped six-pack look. Diet and Nutrition - we all have, and many of us can feel the muscles lying underneath a layer of adipose fat tissue. Performing 200+ abdominal exercises a day will not give you that look that you want, yes your abdominal muscles will become stronger, but that layer of fatty tissue will still remain over the top preventing you from showing off your assets. As with all muscle growth, your body needs fuel and essential nutrients to enable the muscles to contract (work) and proteins (amino acids) to repair and rebuild the muscles stronger. With that said, its true to say that your six-pack is going to be built in the kitchen not the gym. Unfortunately for most people (especially men), the human body will store excess body fat around your middle, as this is a comfortable area to carry excess weight. Reduce your body fat percentage with a correct nutritional intake, see notes on nutrition and aerobic exercise below. Aerobic Exercise - so what is the best form of exercise for you? The answer to that is simple, look at the exercise you hate most. For most people, the exercise that they hate doing is the one that will actually give them the best and quickest benefits, this tends to be running. The exercises you hate tend to be hard, make you sweat, get you out of breathe or simply boring. The exercises that you like, you like because you're too often stuck in your comfort zone, you know that your working out; but are you really working? If you happy doing your breast stroke swimming 2 - 4 times a week for 20 - 30 minutes then stay with it, but accept that you need to be happy with your shape, as its going to take a long time to change, if at all in a positive way. How Hard - there are too many experts in the field of fitness that use outdated formula's to calculate what your heart rate should be in order to utilize body fat as an energy source. Likewise there are plenty of online calculators that work on the 220 - your age formula; this is a disaster, as these formulas can be 30 - 40 beats per minute out. That is to say you could have a target heart rate zone for using fat of 120 - 140, when you should actually be at 150 - 170, or even worse than be non-effective, your correct zone may be 90 - 110, and you're been advised to push yourself too hard. Aerobic exercise means, working whilst using oxygen, you do not need to have a heart rate monitor to tell you if you're working too hard or to easy. The best tool you can get is a training partner, they will keep you more motivated than any heart rate monitor. Speaking to them briefly throughout your exercise will tell you if you're working too hard or too easy. If you can hold a conversation without worrying about your breathing than you're working too easy, if you can't say 6 - 10 words, than your working too hard. How Often - the more the better, but never over do it, if your body feels tired, then rest; never train sore or tired muscles as this will lead to injury or becoming run down and ill. Using simple math's, if you can train 3 times a week, rather than just twice, your doing
50% more, and as such will see results a lot quicker (seeing and feeling results keeps you motivated). Schedule enough time for your workouts throughout the week, 3 x 30 minutes fast walks jogs - run dependent upon your fitness level only takes 1 1/2 hours out of 168 hour week. Aerobic exercise needs to be a minimum of 30 minutes to be really effective, if you go down the gym, it doesn't mean you have to spend 30 minutes getting bored on the exercise bike, find 3 or 4 pieces of equipment and do 10 minutes on each. You are what you are! - genetics plays a very important part in your body make-up, and one that you can do very little to change. Everyone knows somebody who has those perfect abs, but they can eat what they like, hardly ever go to the gym, simply put there annoying. These people simple put, they have been blessed with good genetics, that simply will keep their body fat percentage low, especially around their midsection. For example Asians often have a very low body fat, due to generations from that culture being exposed to high temperatures, (body fat will help insulate your body) and a lifestyle that is very physically demanding, As we get older, our body muscle percentage lowers, whereas our body fat increase (middle age spread), this can be associated with genetic influences. Genes may affect the type of Basal Metabolic Rate we have. A lower-than-average BMR will lead to a tendency to gain weight, especially Intra-abdominal fat (fat around abdomen). Looking at your parents and grandparents will give you a rough idea of your own body make-up, the lifestyles they lived will be passed onto you. With genetics in mind, you may have a hard battle to try and obtain the muscle definition that you want, it may take longer and require that extra work, but you and further generations that you bring into this world will benefit from all the exercise that you do. Â
Stay motivated with exercises that you feel the benefits from - if it doesn't work why do it? Going to the gym for a week is not going to redeem Year's of poor diet and exercise! Guaranteed results WILL be achieved if YOU stay positive - focused determined!
BREATHING Correct breathing strengthens your respiratory system and reduces stress (anxiety and fear) energizes and facilitates greater alertness to your body and mind and aids to speeds healing on emotional and physical levels. Many stress-related diseases are due to lack of breath. It's so simple, breathing is the first thing we do when we are born and the last thing we do before we leave our bodies. Unfortunately throughout our complete lifetime, most of use will not inhale or exhale in an optimal way to utilize the benefits of correct breathing. The aim for correct breathing is to enable ourselves to breathe naturally, using a full range of movement in our lungs, diaphragm, belly, and back - to inhale and exhale freely and fully. It is impossible for our lungs to take in a full intake of air, as there is always air within them, however by exhaling out in a smooth, slow quiet manner via our mouths, this will enable new clean air to enter the lungs. Deep breathing is known as "diaphragmatic" or "abdominal" breathing . When we breathe this way, we are using our bodies as nature intended. When we use shallow rapid breathing movements, this breathing pattern deprives the whole system of oxygen. Breathing in conjunction with your abdominal rising and then your chest will enable a slower fuller intake of air into your lungs. During exercise correct breathing is a prerequisite to proper training, inhale and exhale deeply before starting on any exercise to aid full intake of oxygen. Aim to stand tall, with your arms by your sides, lifting the shoulders up to help expand the chest. As a general rule of thumb, exhale in a controlled manner during the most strenuous part of the exercise, and inhale during your recovery phase. The key is feeling natural, whilst taking in full complete breathes, you may find that with some of the abdominal exercises, it feels natural to breathe out (exhale) during the recovery phase, this may be because inhaling restricts your movement. Ancient methods such as Tai Chi and Yoga place a huge importance on breathing, which will certainly be beneficial to your health if you participate in these.
Bridging Feet Flat Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor shoulder width apart.
Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knees - hips - shoulder. Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds. Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet. Exhale through your mouth as you lift up, breathing in as you lower down. If you fully lower down, (resting your buttocks on the floor) then you will lose the contraction within your muscles - aim as you progress the exercise to try and keep your buttocks off the floor, as this will provide better results. A good exercise for beginners, aim for 2 sets of 8 - 12 reps in a slow controlled manner. Intermediates aim for 3 sets of 12 reps+ keeping your buttocks off the floor throughout. Advanced use as a warm-up for 1 set of 15+ reps.
Normal Abdominal Sit-Up Place your feet firmly on the floor, in a position that keeps your lower back in contact with the floor throughout the movement. (Imagine your buttocks and lower back being sucked into the floor).
Focus on keeping your fingers on the side of your head, in front of your ears, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly initiate the lift from your shoulders - elbows - head, as a complete unit, without bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep (repetition). Beginners, aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 -30 seconds and repeat again. Keep the lift within your own limits - avoid any jerking action. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times - keep shoulder off the floor. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting, both on the lift and lower.
Hands to Knees Lie flat on your back, with your feet close to your buttocks, knees together.
Rest your hands on your thighs, and slowly slide the hands along your leg, up towards your knees in a smooth motion avoiding any jerking movements. Control the movement on the way down, inhaling as you gently lower prior to repeating again. Focus on keeping your shoulder blades off the floor throughout the movement, as this will keep your abs contracted. Keep your chin of your chest, and if your neck aches, support your head with one hand. Concentrate on controlled smaller movements, aiming to feel your abs contracting rather than using momentum to force into the movement. Beginner's aim for 8 - 12 exercise reps repeated twice. Intermediates work for 15+ reps repeated twice. Advanced work for 20 reps+ repeated three times. If you work this exercise slow enough, you will feel the abdominal muscles contracting on both the lifting and lowering phases.
Feet Raised Sit-Up Lie on your back with both feet and lower leg resting on a suitable platform that enables your legs to be bent at 90 degrees, with your buttocks under your knees.
Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, without bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.
Hands Between Knees Lie flat on your back, with your feet close to your buttocks, knees 6 - 8 inches apart.
Exhale and slowly push your hands between your thighs in a smooth motion avoiding any jerking movements. Control the movement on the way down, inhaling as you gently lower prior to repeating again. Focus on keeping your shoulder blades off the floor throughout the movement, as this will keep your abs contracted. Keep your chin of your chest, and if your neck aches, support your head with one hand. Concentrate on controlled smaller movements, aiming to feel your abs contracting rather than using momentum to force into the movement. Beginner's aim for 8 - 12 exercise reps repeated twice. Intermediates work for 12+ reps repeated twice. Advanced work for 20 reps+ repeated three times.
Knees to Chest Avoid this exercise if you suffer with lower back problems.
Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down. Lift both feet off the floor, keeping your ankles and knees together throughout the movement, whilst keeping your lower back pulled in to the floor. Exhale and smoothly pull your knees towards your chest. Avoid letting the legs come up or go out to far, as this can cause injury to the lower back. Squeezing a soft ball between your knees during the movement can make the exercise harder. Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should not touch the floor. Beginners aim for 8 - 12 reps, not at full extension outwards with the floor. Rest for 20 - 30 seconds then repeat again. Intermediates aim for 12 - 20 reps full movement, repeated twice after 20 seconds rest. Advanced work for 20+ reps for three sets with 20 seconds rest.
Seated Knee Tucks Bent Leg Avoid this exercise if you suffer with lower back problems.
Sit on the floor, with your hands just behind your hips, palms facing forward to aid stability, leaning your upper-body back to about 75 degrees, keeping your back straight. Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the floor throughout the exercise in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce the resistance. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.
Feet Raised Hands Extended Sit-Up Lie on your back with both feet and lower leg resting on a suitable platform that enables your legs to be bent at 90 degrees, with your buttocks under your knees.
Extend both arms straight behind your head, with your palms touching. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, without bending either your arms or neck. On full contraction of the abs, you should aim to have lifted only a few inches off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting. Having your arms extended back behind you, increases the level of difficulty, if you find these method to hard, lower your arms across your chest.
The following exercises are suitable for those that can achieve the beginners abdominal exercises with comfort. Avoid moving on to these exercises to quickly, develop your abdominal strength with the beginner exercises, and gradually combine some new intermediate exercises into your routine. 1 Leg V - Sit Beginners and persons who suffer with lower back pain should avoid this exercise.
Lie on your back with one leg bent, keeping the foot flat on the floor to aid stability. Your other leg should be almost straight, 8 - 12 inches off the floor. At the same time bring your hands and shoulder blades 8 - 12 inches off the floor. (In this position your abdominals are partially contracted). Exhale and fully contract your abs whilst slowly lifting your hands and single straight leg up to a point above your central line. Inhale and lower arms and leg back to your starting position. If your neck aches, rest one hand under to support the weight of the head. Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury. Beginners avoid this exercise. Intermediates aim to work each leg for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets. Advanced work for 12 - 20 reps each side repeated twice with a minimum 20 seconds rest.
Alternate Elbow to Knee This exercise is only suitable for intermediates and advanced persons.
Lie on your back, with both legs bent at 90 degrees, feet off the floor, focusing on keeping your shoulders off the floor at all times. Place your hands behind your ears, to support the weight of your head, avoiding any pulling action on the neck throughout the exercise. Extend your right leg out straight, whilst twisting the right elbow across to the left knee, which you should aim to bring up towards the chest. Repeat the movement again on the opposite side, focusing on a slow controlled action, which keeps your main abs contracted by having the shoulders raised, using your oblique muscles to rotate your upper-body. Throughout the exercise it's essential to stay in an upright position of 25 - 40 degrees with the upper-body. This exercise is often done at high speed, which reduces the benefits and increases the risk of lower back injury. Intermediates aim to work both sides for 2 sets of 10 - 12 reps. Advanced aim for 2 - 3 sets of 15+ reps each side, holding in the final phase, as you get stronger.
Alternate Half Leg Jackknives Place your hands either side of your head, supporting the weight of your head, keeping your chin off your chest throughout the movement.
Begin the movement with both legs extended out to your front, resting your heels on the floor whilst keeping a slight bend in your legs, (aim to keep the calf's off the floor). Exhale and slowly lift your from your shoulders your upper-body off the floor 8 - 12 inches whilst keeping your elbows pointing forward. Concentrate on keeping the movement smooth without pulling down on your neck. Whilst lifting your upper-body, bring one knee up towards the elbow on the same side, whilst keeping the other heel on the floor. Inhale and lower back down under control, and repeat again on the other side. Aim to develop the movement so that you can bring your knee up to touch your knee, rather than forcing your body pass a 30 degree lift which reduces abdominal contraction. Focus on keeping the abs contracted throughout by keeping your shoulders off the floor during your repetitions. This exercise can be made harder by keeping both heels off the floor, however this can place excessive stress on the lower back. Beginner's aim for 6 - 8 lifts each side repeated twice. Work within your own limits, it's not essential to produce the full range of movement in order to receive the benefits. Intermediates aim for 10 - 12 slow reps each side repeated twice. Advanced work for 15+ slow reps each side repeated 2 - 3 times.
Butterfly Feet Normal Sit-Up Lie on your back with both the soles of your feet touching together.
Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks. Aim to drop both knees down towards the floor throughout the movement, trying to perform the exercise without the knees rising upwards. Exhale and lift both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides. Inhale and lower down under control, aiming to keep your shoulder blades off the floor throughout the movement in order to keep the abdominal muscles contracted. Beginners should aim to perform 10 - 12 reps for 2 sets. Adjusting the hand position so that the hands pass between your knees will make the exercise easier. Intermediates aim for 2 - 3 sets of 12 - 15 reps working in a slow controlled manner. Advanced work as above, however hold the final phase for 1 - 2 seconds. You may also wish to perform the exercise with your hands extended straight behind you (harder).
Feet Raised Un-Supported Sit-Up Lie on your back, with both legs off the floor, bent at 90 degrees, so that your lower leg is parallel to the floor. Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this.
Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, avoiding bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, should aim to perform 2 sets of 8 - 10 reps, however if this is difficult or causes any pain in your back, have your feet supported. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.
Foot Squeeze Lay face down flat on the floor, with your legs bent at 90 degrees, both heels touching, knees shoulder width apart.
Initiate the movement by contracting both your abdominal and lower back muscles together. This action should lift your pelvis slightly, combine this movement with squeezing your heels together, utilizing your inner thigh and buttock muscles. Exhale throughout the lifting / squeezing phase, which should last for 5 - 10 seconds, then inhale and slowly relax to a new starting position, commencing again with a large inhale. Beginners aim to perform 4 - 8 smooth reps. Intermediates aim for 2 sets of 6 - 10 reps in a controlled motion. Advanced work for 3 sets of 10+ reps. This exercise can be performed with knees close together, or with knees wide, as in a butterfly position.
Hands to Feet Lie on your back, aiming to have both legs straight above your midline, making a 90degree angle with your body. Having your feet crossed will aid in stability, and thus make the exercise easier.
Keeping your chin off your chest, initiate the lift from your shoulders, lifting your body up to an angle no higher than 30 degrees. Focus your eyes on your feet, aiming to touch your toes with your hands, keeping your legs fixed throughout the movement. Performing the same upper-body movement, however crossing the arms over the chest, or having your hands supports the weight of your head will make the exercise harder. As we all have different limb lengths and flexibility, it's important to realize that not everyone will be able to touch their feet. Beginners, keep a slight bend in your legs, aim for 6 -10 lifts towards your feet, repeated twice with 30 seconds rest. Intermediates aim for 12 - 15 reps repeated twice with 30 seconds rest. Advanced aim for 15+ reps, repeated three times using all 3-hand positions in the following order. Hands to feet - arms across chest - supporting head.
Leaning Box Press-up Adopt a position on all fours, resting on your hands underneath your shoulders, with your thighs vertical to the floor, knees shoulder width apart.
Aiming to keep your back straight throughout the movement, exhale and contract your abs and back muscles simultaneously, as you slowly lean forward, transferring your bodyweight onto your hands. Hold in the final phase for a few seconds, prior to slowly inhaling and returning under control to your initial starting position. Focus on keeping the abs and back muscles contracted in your lean position. The exercise can be made harder by placing your hands further forward, to extend the lean, however aim to keep your arms straight to emphasis using your core muscles, rather than those of the upper-body. Aim to keep your feet on the floor at all times, especially in the outward phase, as they will have a tendency to rise in order to counter balance your lean forward. Beginner's aim for 6 - 10 controlled small movements. Intermediates aim for 2 sets of 10 - 12 smooth slow movements. Advanced work for 3 sets of 12+ reps.
Flat Bench Knee Tucks Bent Leg Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back.
Bend your legs to 90 degrees, keeping your heels on the floor at the start of the exercise; however aim to keep them off the floor throughout the exercise in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and lower your feet back down, aiming on feeling your abs do the work, rather than using gravity. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their feet high off the floor to reduce both the resistance and stress on the lower back. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.
Normal Abdominal Crunch The abdominal crunch is an excellent exercise for keeping the contraction within the abdominal muscles. Lie down on your back, with both feet off the floor, making a right angle with your legs, whilst your shoulders are just off the floor. Exhale and bring both knees in towards your chest, whilst lifting your upper body to an angle of 30 degrees. Throughout the movement always keep your chin of your chest, aiming to take your elbows towards your knees. You may want to support the weight of your head with your hands, however avoid pulling on your neck muscles throughout the movement. Alternately, perform the exercise with your hands extending pass your buttocks, (easier) or even with your hands placed across your chest,(harder). Aim to keep the movement smooth, focusing on using your abdominal muscles to lift and lower rather than momentum. Beginners aim for 2 sets of 8 12 reps, supporting their head with hands behind the neck if suffering with neck pain, or perform the method with hands by your sides. Intermediates aim for 2 sets of 12+ reps, holding in the final phase for 1 - 2 seconds. Advanced work for 3 sets of 15+ reps, holding in the final phase for 1 - 2 seconds, with the middle set keeping your hands across your chest.
Reverse Curl A good exercise for developing the lower abdominal muscles, if performed correctly. Avoid this exercise if you have lower back pain. Lie on your back, keeping your hands by your sides, and your head firmly on the floor, looking up towards the ceiling. Lift both legs up, aiming to bring your feet vertically in-line with your pelvis, legs straight. If you have weak abdominal's or poor flexibility you may have to bend your legs, however try and keep your thighs vertical (knees above your pelvis). Slowly contract your lower abs, aiming to push your pelvis and lower back 1 2 inches off the floor, taking your feet vertically upwards. Avoid any swinging of legs forward and back, as this momentum is what lifts the back and reduces the benefits of the exercise. Crossing the legs aids in stability, and as such makes the exercise easier. Don't be disillusioned if you're unable to come off the floor, this exercise if performed correctly is difficulty, however the contracting action will develop lower abdominal strength. Even though a difficult exercise, beginners should aim for 6 - 10 lifts / contractions, however never force the movement. Intermediates aim for 10 - 15 reps repeated twice with 20 - 30 seconds rest. Advanced work for 20 reps+ repeated twice, with 20 seconds rest. For maximal abdominal benefit, use your abs just for stability; avoid pushing down on your arms in order to push yourself up. Exhale as you push your pelvis off the the floor.
Flat Bench Feet Extensions Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, leaning back to about 75 degrees, keeping a slight roll in your back.
Bend your legs to 90 degrees, keeping your heels off the floor throughout the exercise; however aim to also keep them off the bench in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and extend your feet directly out, aiming for a smooth controlled motion, keeping your feet pointing upwards. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their legs slightly bent to reduce both the resistance and stress on the lower back. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds.
Bridging 1 Foot Raised Horizontally Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor, in a position that bends your legs to 90 degrees. Straighten 1 leg horizontal to the floor, aiming to keep this leg straight throughout the movement.
Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knees - hips - shoulder. Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds. Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet. Beginners should avoid this exercise, and use the 2 foot version. Intermediates aim for 2 sets of 10 reps+ Advanced work for 2 sets of 12 - 15+ reps. Aim to utilize core stability by performing the exercise without the aid of your hands by your sides.
Bridging 1 Foot Raised Vertical Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor, in a position that bends your legs to 90 degrees. Straighten 1 leg vertical to the floor, aiming to keep this leg straight throughout the movement.
Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knee - hip - and shoulder of the supporting leg. Aim to raise the other leg to 90 degrees, keeping the sole of the raised foot flat. Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds. Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet. Beginners should avoid this exercise, and use the 2 foot version. Intermediates aim for 2 sets of 10 reps+ Advanced work for 2 sets of 12 - 15+ reps. Aim to utilize core stability by performing the exercise without the aid of your hands by your sides.
Standard Plank A good all-round exercise for developing the muscles around you core.
Beginners or persons with lower back pain will find the exercise more comfortable by resting their knees on the floor. Place your forearms on the floor, with your elbows directly under your shoulders, both feet extended back behind you. Exhale and lift your body from the ground, aiming to make a straight line from your ear shoulder - hip and knee. Focus on holding this position for as long that is comfortably possible by keeping your abdominal - lower back and buttock muscles contracted throughout.
All fitness levels should focus on gradually increasing the length of time in the position. Intermediates and advanced should work for 2 - 3 repetitions. Adjusting both your hand and foot position will alter the exercise difficulty; wide leg stance will give greater stability, whilst having your hands together will reduce stability.
Plank 1 Foot Raised A good all-round exercise for developing the muscles around you core.
Beginners or persons with lower back pain should avoid this exercise. Place your forearms on the floor, with your elbows directly under your shoulders, both feet extended back behind you. Exhale and lift your body from the ground, aiming to make a straight line from your ear shoulder - hip and knee, both feet on the floor. Once in the standard Plank position, slowly raise 1 foot 10 - 14 inches off the floor, fixing this position for as long that is comfortably possible by keeping your abdominal - lower back and buttock muscles contracted throughout. All fitness levels should focus on gradually increasing the length of time in the position. Alternate each side to be worked for 2 - 3 repetitions. Adjusting both your hand and foot position will alter the exercise difficulty; wide leg stance will give greater stability, whilst having your hands together will reduce stability.
Plank 1 Knee to Side Beginners or persons with lower back pain should avoid this exercise.
Place your forearms on the floor, with your elbows directly under your shoulders, both feet extended back behind you. Exhale and lift your body from the ground, aiming to make a straight line from your ear shoulder - hip and knee, both feet on the floor. Once in the standard Plank position, slowly bring one knee up to your side at hip levels, fixing it in place by keeping your abdominal - lower back and buttock muscles contracted throughout. You may decide you want to hold this position, or alternatively slowly take the leg in and out, whilst keeping the foot off the floor. Intermediates should aim to work each side for 2 reps, aiming to gradually increase the time in each position, when they next perform the exercise. Advanced work as above for 1 rep each side, then perform again with the foot in and out movement, working at a rate of 2 - 2 - 2. This simply means 2 seconds to bring the knee to your side, hold it there for 2 seconds, then 2 seconds to return it back. Adjusting both your hand and foot position will alter the exercise difficulty; wide leg stance will give greater stability, whilst having your hands together will reduce stability.
Heel on Toe Sit-up Place your hands either side of your head, supporting the weight of your head, keeping your chin off your chest throughout the movement. Begin the movement with both legs extended out to your front, resting one heel on the floor whilst keeping the other heel on the toes of the floor foot. Exhale and slowly lift from your shoulders your upper-body off the floor 12 - 18 inches whilst keeping your elbows pointing forward. Concentrate on keeping the movement smooth without pulling down on your neck. Intermediates aim for 10 - 12 slow reps for 2 sets each side. Advanced work for 15+ slow reps for 2 - 3 sets each side, aiming to hold in the final phase for 2 - 5 seconds. Lying Partner Resistance Band Crunch This exercise can be performed either with a partner, or attaching the resistance band to a secure object.
A complete variation of abdominal exercises can be performed by adding the resistance band to increase the level of difficulty. Whatever method of exercise you perform, aim to keep the tension on the band, in order to keep your abdominal muscles contracted throughout. Focus on slow smooth actions, ideally holding the final phase whilst maximum tension is on the band. If working with a partner, they can control the tension by pulling on the band, so good communication between partners is essential. If working on your own with a secure object, you can increase the tension, by moving further away from the secure point.
Feet Raised Butterfly Sit - Ups Lie on your back with both the soles of your feet touching together, whilst being raised on a step box.
Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks. Aim try and perform the exercise without the knees rising upwards. Exhale and lift both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides. Inhale and lower down under control, aiming to keep your shoulder blades off the floor throughout the movement in order to keep the abdominal muscles contracted.
Beginners should aim to perform 10 - 12 reps for 2 sets. Adjusting the hand position so that the hands pass between your knees will make the exercise easier. Intermediates aim for 2 - 3 sets of 12 - 15 reps working in a slow controlled manner. Advanced work as above, however hold the final phase for 1 - 2 seconds. You may also wish to perform the exercise with your hands extended straight behind you (harder).
Pulsing Sit-Up Pulsing sit-ups are a good way to perform a number of abdominal exercises. The simple key is to make sure that the movement is minimal, in order to keep the contraction within the muscles being worked.
With a standard sit-up, the two sticking points (hard area's of the exercise), are the initial lifting phase, and also the final phase whereby the abdominal muscles are at full contraction. Whilst working in a pulsing method, you can recreate this sticking points throughout the exercise range of movement by working at high reps over a very small area, 2 - 4 inches maximum. Focus on feeling the muscles being worked, whilst keeping good exercise form throughout, remembering to breathe comfortably. All levels should aim to work in a pulsing motion for a comfortable period, aiming to work the muscles during different stages of the normal exercise. For example work the first set in the final phase, the second set in the middle phase with the third set in the initial phase.
Resistance Knees to Chest Avoid this exercise if you suffer with lower back problems.
Lie flat on the floor, keeping your lower back and head in contact with the floor, using your arms to push yourself down. Attach a suitable resistance band around a secure object, 18 - 24 inches off the floor, hooking the loops of the band around each foot. It is essential that you position yourself in a position that enables you to work through a full range of movement, having to much tension on the band at the start may cause you difficulties to bring both knees up to your chest. Lift both feet off the floor, keeping your ankles and knees together throughout the movement, whilst keeping your lower back pulled in to the floor. Exhale and smoothly pull your knees towards your chest. Avoid letting the legs come up or go out to far, as this can cause injury to the lower back. Focus on keeping your abs contracted throughout, especially on the outward phase, where your feet should still maintain resistance on the band. Intermediates aim for 12 - 20 reps full movement, repeated twice after 20 seconds rest. Advanced work for 20+ reps for three sets with 20 seconds rest, aiming to hold in the final phase for 2 - 5 seconds.
Static Raised Leg Crunch Lie on your back with both hands by your sides, feet close together.
Exhale and raise one leg as high as possible whilst keeping the leg straight, with the other leg raised 1 - 2 inches off the floor. Simultaneous to lifting your legs raise your head and shoulders a few inches off the floor, extending both hands towards your lower foot. Breathe comfortably fixing yourself in this position for as long as comfortably possible, slowing relaxing down for a short while 5 - 15 seconds prior to repeating again on the other side. Supports the weight of your head with one hand if your neck begins to ache, however avoid pulling your chin in to your chest. A number of different abdominal positions can be used for this method, the main aim is to focus on minimal movement once in the final position by keeping your muscles contracted throughout.
Resistance Curl Adding resistance in the form of a resistance band will effectively increase the level of difficulty for a number of exercises it can be used for.
With all exercises, aim to keep the tension on the band, as this will enable the muscles to be under contraction throughout the movement. Its essential that you fix the resistance band to a secure object, and position yourself so that the tension is not to hard for you to finish the final phase of your chosen exercise. Focus on a smooth action throughout the complete movement, avoiding any jerking movements, always allowing the tension to be released from the band under complete control. All levels should work for a comfortable amount of reps maintaining good form throughout, its important to realize that by adding resistance you will reduce the amount of reps that you can normally perform.
Before commencing any of these exercises, you should warm-up your abdominal muscles with a combination of easier oblique - upper and lower abdominal exercises, followed by sufficient stretches of your abdominal muscles. If your new to exercise, and are here to quickly develop a 6-pack, then you will cause yourself any injury. These exercises are only suitable for persons with strong developed core stability muscles, requiring further exercises to improve or gain muscular development. Look at using the beginner's exercises, followed by the intermediate and oblique exercises prior to trying any of the following. Slow Flutter Raise This is a very difficult exercise if performed correctly, however avoid working at speed, or jerking your body forward, when reaching your final point of lift.
Initiate the movement with both your hands and feet a few inches off the floor, aiming on keeping them both straight. In small actions, raise both your arms and legs in small flutter movements, whilst lifting your upper body to an angle of 30 degrees. Aim to begin with your arms overhead, taking a minimum of 8 - 10 slow flutters, in order to take both hands over your knees. Lower back down under control, always keeping your feet and hands off the floor, in order to keep your abdominal muscles contracted throughout the exercise. Focus on a slow action, gradually building up the amount of reps that you can perform, and also the degree you can lift your upper body.
Lying Knee Ups This is an excellent exercise for the lower abdominal muscles. Lie on your back with both feet raised, keeping your legs bent at 90 degrees with your knees and ankles together. Keep your head and hands on the floor throughout the movement, avoid pushing down with your arms to aid the lift. Exhale and slowly aim to lift both knees upwards, taking your buttocks 1 -2 inches off the floor, whilst lifting the knees directly vertical. Focus on keeping the legs bent at 90 degrees throughout the movement, concentrating on a upward lift, rather than bringing the knees in towards the chest. You may feel that there is no physical movement whilst performing this exercise, however the simple internal contraction will help develop the lower abs.
Extending your hands behind your head, with the palms facing upwards will increase the difficulty level of this exercise, likewise, raising the feet higher off the ground will make the exercise easier. Progress the exercise by holding in the final phase for 3 - 5 seconds, followed by a slow inhale as you lower than repeat. Aim for 2 -3 sets of 12 plus slow smooth movements. This exercise can be made harder by resting a medicine ball on your upper shins to create resistance, whilst insuring the movement is only vertical.
Wall Reach Feet Extended Lie on your back with both feet resting flat against a wall, about 18 - 24 inches off the floor.
Keeping your feet in contact with the wall throughout the movement, exhale and slowly lift your upper-body up from your shoulders, aiming to take your fingers towards your toes, whilst keeping your legs straight. Avoid forcing through the movement, work within your own limits to your point of exertion, then return back down under control before repeating. Focus on keeping your shoulders off the floor throughout the movement in order to keep your abdominal muscles fully contracted.
This exercise can be made harder by performing with your hands crossed over your chest, or holding a small weighted plate or medicine ball. Intermediates if wishing to perform this exercise, aim for 10 - 15 reps repeated twice, however stay within your own limits. Advanced work for 15 reps repeated three times, aiming to change hand position, perform the last 5 reps with your hands across your chest.
Seated Straight Leg Lift Beginners and persons with lower back pain should avoid this exercise.
Sit on the floor, both legs extended out in front, with a straight back, however lean slightly backwards. Place your fingers on the floor, on the outside of your hips, to aid your balance, avoid pushing down on your hands when performing the exercise. Exhale and contract your quadriceps (thigh muscles), whilst using your lower abs to lift both your legs off the floor in a smooth controlled manner, aiming to keep your legs straight, feet pointing upwards. Concentrate on lifting the legs as high as comfortable possible, whilst keeping the legs and back straight. Inhale and slowly lower under control either back to the floor, intermediates or keeping the feet off the floor to maintain the contraction throughout the muscles for advanced. Intermediates should aim for 2 - 3 sets of 10+ slow steady reps. Advanced aim for the above, however aim to hold in the final phase for 1 - 2 seconds. Never force yourself to finish the desired amount of reps, by sacrificing poor technique or risk of injury. If you find the exercise, lower your feet to the floor for all the reps, or alternatively keep a slight bend in the legs, aiming to progress the exercise at your own level.
Right Angle Wall Reach Lie on your back, with your buttocks close to the wall, with both heels in contact with the wall, legs straight, however you may wish to perform the exercise with feet apart.
Looking at your feet, aim to touch your toes with your hands, in a smooth controlled movement, that avoids any jerking actions in the final phase. (You don't have to touch your toes - this is just the direction of movement). Focus on keeping your abs contracted throughout the movement, by keeping your shoulder blades off the floor at all times. If your neck muscles tire, support your head with one hand aiming to keep your chin off your chest throughout the movement. Beginners should avoid this movement, especially if suffering with poor flexibility, alternatively they may wish to perform 6 - 12 reps, taking their hands to a comfortable position, whilst returning all the way down to a flat back, working only in a slow motion that enables them to feel the abs contracting. Intermediates aim for 12 - 15 reps repeated twice with 20 - 30 seconds rest between sets. Advanced work for 15+ reps, aiming to hold in the final phase for a split second, repeat for 2 - 3 sets with 20 seconds rest between. The exercise can be made harder by placing your hands across your chest, or holding a suitable weight, however this method should only be performed by conditioned persons.
Declined Bench Knee-Ups This exercise is only suitable for persons with strong abdominal muscles.
Lie on your back on a suitable declined bench, (the higher the decline, the harder the exercise) with your head at the top end of the bench, both hands securing your position. Exhale and bring both knees up towards your chest, stopping when they're bent at 90 120 degrees. This is your starting position for all your reps, taking your legs down any lower than this, will result in excessive arching and strain on your lower back. Whilst keeping your legs bent at 90 degrees, contract your lower abs, aiming to bring both knees up towards your upper chest in a slow controlled motion, relying on your abdominal muscles, rather than momentum. Aim to lower your legs down under control, in a slow negative action in order to work in both directions for this exercise. Use your arms to secure your position on the bench, rather than pulling on them to initiate the movement. Aim to work for 8 - 12+ reps for 2 sets. As you become stronger, increase the decline on the bench, and also consider wearing small ankle weights.
Declined Bench Reverse Curl This exercise is only suitable for persons with strong abdominal muscles.
Lie on your back on a suitable declined bench, (the higher the decline, the harder the exercise) with your head at the top end of the bench, both hands securing your position. Lift both legs up, aiming to bring your feet vertically inline with your pelvis, legs straight. If you have weak abdominal's or poor flexibility you may have to bend your legs, however try and keep your thighs vertical (knees above your pelvis). Slowly contract your lower abs, aiming to push your pelvis and lower back 1 - 2 inches off the floor, taking your feet vertically upwards. Avoid any swinging of legs forward and back, as this momentum is what lifts the back and reduces the benefits of the exercise. Crossing the legs aids in stability, and as such makes the exercise easier. Aim to lower your legs down under control, in a slow negative action in order to work in both directions for this exercise. Use your arms to secure your position on the bench, rather than pulling on them to initiate the movement. Aim to work for 8 - 12+ reps for 2 sets. As you become stronger, increase the decline on the bench, and also consider wearing small ankle weights.
Flat Bench Straight Leg Lift Beginners and persons with lower back pain should avoid this exercise. Sit on the edge of a bench or stepbox, leaning back slightly, with both hands behind you, securing your upper-body position with your arms, whilst protecting your lower back from hyper extending (arching backwards). Exhale and contract your quadriceps (thigh muscles), whilst using your lower abs to lift both your legs off the floor in a smooth controlled manner, aiming to keep your legs straight, feet pointing upwards. Concentrate on lifting the legs as high as comfortable possible, whilst keeping the legs and back straight. Inhale and slowly lower under control either back to the floor intermediates or keeping the feet off the floor to maintain the contraction throughout the muscles for advanced. Intermediates should aim for 2 sets of 8 - 10+ slow steady reps. Advanced aim for the above, however aim to hold in the final phase for 1 - 2 seconds. Never force yourself to finish the desired amount of reps, by sacrificing poor technique or risk of injury. If you find the exercise uncomfortable, lower your feet to the floor for all the reps, or alternatively keep a slight bend in the legs, aiming to progress the exercise at your own level. You can also perform this exercise whilst seated directly on the floor, however this will increase the risk of lower back injury, so care should be taken to avoid working at speed. or lowering the feet to far to the ground.
Partner Push Away This exercise is not suitable for beginners, or persons with lower back injuries.
Lie on your back with your arms extending behind you, grabbing hold of the ankles of your partner. Exhale and lift both legs up towards a vertical position, keeping a slight bend in your legs throughout. At the vertical 90-degree point, you partner should lightly push your feet back down towards the ground. This exercise will work the abdominal muscles in both the lifting phase, and also the lowering phase, as you should aim to keep your abs contracted to control the downward force. Its essential that good communication occurs between both partners, as excessive pushing can cause a strain on the lower back. Begin with light pushes, gradually increasing the intensity as you adapt the position. Always aim to keep both feet off the floor throughout, however this exercise can be performed with a single leg action. Placing a rolled towel under the lower back will help reduce the risk of lower back injury. Intermediates aim for 12 - 20 pushes, followed by 20 seconds rest (stretch your lower back here) then repeated again. Advanced work as above, however for 3 sets. Avoid the use of ankle weights for this exercise, they will make the exercise harder, however they also greatly increase the risk of injury.
Slow Flutter Raise This is a very difficult exercise if performed correctly, however avoid working at speed, or jerking your body forward, when reaching your final point of lift.
Initiate the movement with both your hands and feet a few inches off the floor, aiming on keeping them both straight. In small actions, raise both your arms and legs in small flutter movements, whilst lifting your upper body to an angle of 30 degrees. Aim to begin with your arms overhead, taking a minimum of 8 - 10 slow flutters, in order to take both hands over your knees. Lower back down under control, always keeping your feet and hands off the floor, in order to keep your abdominal muscles contracted throughout the exercise. Focus on a slow action, gradually building up the amount of reps that you can perform, and also the degree you can lift your upper body.
Nasty Lie on your back, with your right leg bent at 90 degrees, foot off the floor, with your left leg over your right, ideally resting your left ankle, just below your right knee, whilst focusing on keeping your left knee pointing out to your left side.
Support the weight of your head with your hands; however avoid pulling on your neck throughout the exercise. Exhale and slowly lift both shoulders off the floor, whilst bringing both legs in towards your chest, using the left leg to add resistance to the movement. Inhale as you slowly return back to the starting position, however aim to keep your shoulder blades off the floor throughout the exercise, in order to keep your abdominal muscles contracted. Avoid any jerking movements; focus on bringing the lower and upper body in and out together. change legs over, and repeat again on the other side. Beginners will find this exercise difficult; however aim for 2 sets of 4 - 8 reps, resting down their shoulders every fourth rep if required. Intermediates aim for 2 - 3 sets of 8 - 12 reps each side, focusing on a slow lift and lower, breathing comfortably throughout. Advanced, work for the above; however hold in the final phase for 1 - 2 seconds, and then lower down in slow motion, keeping both shoulders off the floor throughout. The exercise can be made harder by resting the upper-leg further across the lower-leg, (i.e. resting the right knee on top of the left knee). The exercise can be made harder by holding suitable dumbbell weights and performing a pec deck action with the arms, bringing the arms together as you lift, and lowering as you return back towards the floor.
Lying Flat Bench Straight Leg Raises Beginners or persons with lower back injuries should avoid this exercise.
Lie flat on your back on a secure flat bench, with your buttocks at the edge of the bench. Use your hands to secure your back on to the bench, either by your head, or lower down at your hips. Keeping both feet together, lift and lower in a smooth controlled action, taking 3 - 5 seconds to complete 1 lift and lower. Avoid allowing your feet to come down to low, as this causes excessive strain on your lower back. Lift your legs straight to a right angle position, aiming on raising your buttocks 1 - 2 inches of the bench in the final phase of the lift. Aim to work for a comfortable amount of reps, focusing on good technique and a smooth slow action, rather than high reps. The exercise can be made harder with the use of ankle weights, or resistance bands, however both of these methods should be avoided, unless highly conditioned.
Flat Back Roll Out A good exercise for the abdominal muscles, if you have the upper body strength to support the movement.
Rest your knees and feet on the floor, holding a suitable freewheeling bar, with both arms kept straight throughout the movement. Exhale and contract your abdominal muscles, whilst slowly rolling out to your front, aiming to take both arms out straight, whilst taking your back parallel to the floor. Once in the extended position, keep your core muscles contracted for 3 - 5 seconds, prior to returning back to your starting point. Gradually build up both the amount of reps that you can perform, the length of time you can remain in the straight back position and also your range of movement.
Complete Abs This exercise if done correctly will work all of your abdominal muscles, beginners should avoid this exercise. This exercise combines the actions of a normal and side (oblique) sit-ups, in a pulsing controlled manner. Aim to keep a smooth motion throughout the exercise, keeping your shoulder blades off the floor, in order to keep tension within the abdominal muscles. The exercise is done in 7 main movements. These are: · Center position. Head and shoulders off the floor raised up 10 degrees. · Side bend. As above, then twist body to side 3 - 5 inches. · Side up. As above, then lift body up to 30 degrees. · Center position (2) Head, shoulders and body remain raised at 30 degrees. · Side bend (2) Twist body to side, keeping at 30 degrees. · Lower down towards the floor, keeping shoulders and head up, raised 10 degrees. · Return to the center position, and then repeat in other direction. Focus on making a smooth circular action with your body; however make each movement clearly visible, pausing for 1 - 2 seconds at each stage. Beginners avoid this exercise. Intermediates aim for 4 - 8 complete circles in each direction, alternating direction each turn. Advanced work as above for two sets, with a minimum of 30 seconds rest between sets. This exercise can be made harder by placing a small weight across your chest, or lifting both feet off the floor, however neither of these methods should be used until you can achieve 2 sets of 8 circles comfortably.
Boxing Bag These exercises are not suitable for beginners, however are ideal for Boxing and other Martial Arts.
Working on a punch bag, a number of combinations of exercise can be performed. Lay on a mat, knees either side of the bag, legs bent with the base of the bag, ideally 6 inches above knee height. As you sit up, aim to punch the bag. You may want to hit gloves together, (double punch), a cross over left - right combination, or a desired combination of your own. Whichever action you take, look at keeping your abs contracted throughout, if you sit-up to far, you will release the tension in your abs. After you have finished your combination, lower under control back to the floor, and then recommence the action. As you become stronger, look at working for a series of punches, they don't need to be the same, for example; 4 double punches then 8 left - right cross over, before returning back down towards the floor. Intermediates and Advanced, aim to work each set for a given time period. Intermediate 2 3 sets of 30 - 45 second's advanced 2 - 3 sets of 40 - 60 seconds. Focus on keeping all the movements smooth; avoid excessive jerking as you lower and return.
Boxing Mitts These exercises are not suitable for beginners. Working with a partner, a number of combinations of exercise can be performed using boxing gloves and contact mitts. Lie on a mat, feet flat on the floor, legs bent with your partner standing at your feet, their hands just above your knees. As you sit up, aim to punch each contact mitt. You may want to hit each mitt together, double punch, a cross over left - right combination, or a desired combination of your own.
Whichever action you take, look at keeping your abs contracted throughout, if you sit-up to far, you will release the tension in your abs. Your partner should look at the position of the mitts to work all areas of your abdominal muscles; these can be close to your knees, high over your chest, out to your sides high (good for oblique right hook to left side), low to your sides (right jab to right side).
As you become stronger, look at working for a series of punches, they don't need to be the same, for example; 4 double punches then 8 left - right cross over, before returning back down towards the floor. If you don't have any gloves and mitts, the same actions can be performed, however focus on just touching your partner's hands. (Always remove dangerous jewelry). Intermediates and Advanced, aim to work communicate with your partner, ideally working each set for a given time period. Intermediates 2 - 3 sets of 30 - 45 seconds advanced 2 3 sets of 40 - 60 seconds. Focus on keeping all the movements smooth; avoid excessive jerking as you lower and return.
Leg Weight Hip Flexor Beginners and persons suffering with lower back pain should avoid this exercise.
Sit down with your hands either side of your hips for balance, leaning back to reduce the tension on your lower back. Grasp a small medicine ball between your feet, or alternatively rest it on the top of your feet. Exhale and extend both feet out to your front, aiming to keep your feet 6 - 10 inches off the floor. Avoid allowing your feet to go to low, or fully extending your legs, as this will place too much pressure on your lower back. Beginners avoid this exercise. Intermediates and advanced aim to work for a comfortable amount of reps with a suitable sized medicine ball. Focus on keeping the movement smooth, avoiding any jerking action whilst the feet are extended outwards. You can also perform this exercise on an incline bench, using a light Dumbbell. Aim to have the bench inclined at both ends, using your arms to pull your lower back into the bench.
Declined Bench Sit-Ups This exercise can be performed in either a straight leg position (harder), or with your legs bent.
The greater the angle, the harder the exercise becomes, avoid performing straight leg abdominal work with an angle more than 30 degrees on the bench, and bent leg with the bench no more than 40 degrees. Adjust the foot restraints, to enable your legs to be comfortable positioned around the foam pads. A variety of different styles of abdominal exercises can be performed on an decline bench, however, with all of them, the key is to avoid excessive arching in your downward phase, as this increases the risk of back pain. Aim to build up both the angle of decline gradually, as well as the difficulty of the exercise to be performed on the decline. Beginners should have an angle no higher than 20 degrees, with your legs always bent, minimal lowering downwards. Intermediates and advanced work within your own physical capabilities. Increase the number of reps that you can perform, as your body becomes adapted to the exercise, however once all levels can perform 2 - 3 sets of 15+ reps, focus on a new decline exercise, or increase the decline within your limits.
Flutter Kicks Sit down, placing your hands under your lower back, whilst placing your forearms flat on the floor, elbows under your shoulders.
This position will enable your upper back to be off the floor, which will counterbalance the pressure on your lower back. If you feel any discomfort in this position, avoid this exercise. Exhale and lift both feet 6 - 8 inches off the floor, keeping a slight bend at the knee. In a smooth controlled motion lift and lower each leg alternately, keeping the movements small to avoid excessive pressure on your back. To help protect your lower back, try and perform this exercise on an inclined bench, so that you can pull your back into the bench, giving it some support. Beginners aim to work with legs softly bent to reduce back pressure, working for 20 - 40 seconds. Intermediates aim to keep your legs almost straight, working for two sets of 30 - 45 seconds, with 30 seconds rest between sets. Advanced work for 30 seconds with alternate legs, then work each leg individually for a further 10 - 20 seconds, keeping the foot off the floor. Always keep the movement smooth and under control, stopping immediately if you feel any discomfort in your lower back, or any other part of your body.
Leg Raises Over Cone Position yourself centrally inline with a small cone 8- 18 inches high, placing one foot each side will enable you to be central. Keep your back and head firmly on the floor, and support your lower back by placing your hands under your buttocks.
Starting with both feet one side of the cone, lift the legs up and over, lowering down on the other side 2 - 4 inches from the floor, before repeating. After performing a few exercises, you will know and see how high you have to lift and lower, aim to place your head on the floor as soon as possible to reduce tension build-up in your neck muscles. Maintain a smooth lift and lower, exhaling as you lift your legs, and inhaling as you lower, keeping the rate at one lift and lower every 2 - 4 seconds. Beginners and persons who suffer with lower back pain should avoid this exercise. Intermediates and advanced should aim to work for as many reps as possible, stopping immediately if you feel any discomfort, for 2 sets, with a quick stretch for your abdominal and back muscles between sets. Working with your legs slightly bent will reduce the pressure on your lower back, likewise avoid taking your feet to low when beginning this exercise. Never wear ankle weights when performing this exercise, as this will greatly increase the risk of injury.
V-Sits Beginners and persons who suffer with lower back pain should avoid this exercise.
Lie on your back with both legs extended out to your front, keeping your feet 2 - 4 inches off the floor. At the same time bring your hands and shoulder blades 4 - 8 inches off the floor. (In this position your abdominals are partially contracted). Exhale and fully contract your abs whilst slowly lifting your hands and legs up to a point above your central line. Inhale and lower your arms and legs back to your starting position. If your neck aches, rest one hand under to support the weight of the head. Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury. Focus on working through a good range of movement, however avoiding lowering the legs to low if this causes discomfort in your lower back. Beginners avoid this exercise. Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets. Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest.
The Bosu is an excellent piece of fitness equipment, with both a platform for stability and balance, this workout tool will enable a wide array of exercise's for both the beginner to well conditioned athlete. Always check your Bosu, for any signs of wear and tear prior to performing any level of exercise. Bosu Back Balance Sit on the central part of the Bosu, you may decide to work on the dome surface (harder). Lift both legs so that they are bent at 90 degrees, with your hands resting on the sides of the Bosu. Slowly take your hands out to your side to assist with your balance. Hold this position for 10 - 30 seconds before repeating again. You may decide to work on the flat side of the Bosu first, so that you can get the balance.
Variations
From the same starting position, extend both arms and legs out slowly together. Concentrate on contracting the abdominal group muscles for stability, whilst keeping your lower (lumbar) back in contact with the Bosu at all times.
Bosu Crab Walk This exercise works all of the main muscle groups, including those associated with core stability.
Place the Bosu with sufficient space to maneuver around it. Make sure that your hands and the top of the Bosu is dry, and position your hands either side of the centerline, with your fingers pointing down towards the floor. Place both feet flat on the floor, with your legs bent at 90 degrees, keeping your hips inline with your knees and your arms straight. Aim to move your feet all the way around the Bosu in small movements, moving one hand and foot at a time, aiming to keep your hips inline with your knees by contracting your abdominals throughout. Avoid this exercise if you suffer with wrist or lower back problems. Beginners perform 1 turn in each direction, resting when necessary. Intermediates aim for 2 - 3 turns in each direction, resting when necessary. Advanced build up to 5 + turns in each direction. The exercise can be made harder by either resting a medicine ball on your thighs, or squeezing a ball between your knees.
Bosu Lateral Trunk Flexion A good exercise for developing muscular strength for the internal / external oblique's, and deeper stabilization (quadratus lumborum) muscles.
Lie on your side, positioning yourself so that your belly button is on the center line of the Bosu. Keep the lower leg straight, inline with your spine, resting the side of your foot on the floor. Your upper leg should be placed either slightly forward on the floor, to aid balance; or resting on the lower leg / in the air to increase difficulty. Support the weight of your head with your lower hand, or rest your hand on the floor to aid stability, whilst the elbow of the top arm faces upwards. Begin the exercise with your side resting relaxed along the Bosu. Exhale and contract the top oblique's, lifting to a straight spine position, aiming to prevent any twisting during the lift whilst avoiding bending the neck. Pause in the upright position for a few seconds, then inhale deeply back to the start position before repeating. The complete exercise is best performed in a slow rhythmical manner, concentrating on using the top oblique / internal muscles. Beginner should aim for 4 - 8 repetitions each side. Intermediates perform 6 - 10 repetitions each side repeated twice. Advanced 10 + repetitions each side slowly repeated twice. Variations Bringing the legs together, so that the knees and ankles are aligned will reduce your stability throughout the movement, and as such will require greater muscular strength to perform and maintain the position. Only suitable for intermediates and advanced, perform 10 - 15 slow repetitions each side, repeated twice. Raising the top leg throughout the movement will again reduce stability, whilst also working the deep lateral flexion muscles. Alternatively extending your arms straight out above your head will increase the resistance. This method is an advanced exercise, perform suitable repetitions, stopping if you feel any discomfort, or if your technique becomes poor.
Bosu Neutral Pike Place your knees together in the center of the Bosu, with your legs straight so that your upper shins and lower thighs are also making contact with the Bosu.
Rest your forearms and palms on the floor, keeping your arms bent at 90 degree's so that your elbows are aligned with your shoulders. Keeping your back straight, with your head inline with your spine, distribute your body weight evenly between your upper and lower body. Maintain this static position whilst contracting the abdominal muscles. Beginners should aim to hold for 15 - 30 seconds prior to resting for a further 15 - 30 seconds, and then repeat once more. Intermediate aim for 30 - 60 seconds, rest for 30 seconds, then repeat 1 more time. Advanced 60 seconds +, rest for 15 seconds and then repeat 1 0r 2 more times.
Bosu Press - Up Pike Only suitable for intermediates / advanced. Rest your toes on the centerline of the Bosu, placing your hands out into a normal press-up position, keeping your legs, spine and neck in a straight line.
Contract the abdominal muscle group, and hold this position for as long as comfortably possible.
Press-Up - Pike V
Advanced exercise. From the Press-Up - Pike position inhale and slowly lift your buttocks upwards, keeping your spine and legs straight, aiming to make a V shape. Maintain the upper position, contracting your abdominal muscle group, aiming to hold for as long as comfortably possible. Lower down under control on to your knees, taking your buttocks back towards the Bosu, whilst keeping your hands in the same place in order to stretch your upper body. If repeating, dry any moisture from your hands.
Bosu Static V - Sit Sit on the central part of the Bosu, with your hands holding the sides for balance.
Tilt back slightly from your pelvis, keeping your back straight, whilst lifting your knees up towards your chest, keeping your feet off the floor. The closer your knees are to your chest, the easier the exercise, however gradually aim to extend your knees further out once you have a steady balance. Hold this fixed position with your knees bent for 15 - 30 seconds. As beginners become adapted to this position, they should contract their abdominal group muscles, and aim to remove their hands from the Bosu. Intermediates and advanced should try the following variations. Variations
Begin with the bent leg position, keeping hold of the Bosu. Lean back, and extend both feet forward, aiming to make a right angle with your back and leg position. Once you have this position, contract your abdominal muscle group and aim to make a static V-Sit position with your legs in the air.
Progress this by removing your hands away from the Bosu, aiming to align them with your knees. Holding this position for as long as possible. From this feet raised V position, lower 1 leg down towards the floor, keeping it inline with your hips, with the other leg still in the upright V position. Contract the abdominal muscle group, and hold for 30 - 60 seconds. You may wish to use the Bosu in either flat or rounded position, and also consider closing both eyes to help your bodies balance.
Bosu Normal Sit-Up Its important to keep your lower back in contact with the Bosu throughout this exercise, this is best achieved by not sitting to high up on the Bosu.
Place your feet firmly on the floor, in a position that keeps your lower back in contact with the Bosu throughout the movement. (Imagine your buttocks and lower back being sucked into the Bosu). Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, without bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted to a 30 degree angle, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the Bosu, keep the action smooth and slow so that you can feel your abs contracting. If you feel any discomfort in the lower back, this is often caused by sitting to high up, and as such lower your position throughout the exercise.
Bosu Single Leg Side Knee Ups Lay the on the central part of the Bosu, aiming to lie on your side, keeping both feet off the floor, however using your lower arm for balance, by resting your forearm on the floor.
Lift both legs so that they are bent at 90 degrees, with your top hand resting on your hip. Slowly extend and straighten both legs, in a smooth action down towards the ground, however aim to keep the abdominal muscles contracted by not allowing your feet to touch the floor. This exercise can be made harder by placing on small ankle weights, or alternatively grasping a small soft ball between both feet. Beginners aim to work in a smooth slow action for 8 - 12 reps, swapping sides to repeat again. Intermediates aim to work for 12 - 15 reps, again swapping sides. Advanced work for 2 sets of 15+ reps, on each side, ideally aiming to lift the lower arm off the floor throughout the exercise.
Bosu Single Leg Side Knee Ups Lay the on the central part of the Bosu, aiming to lie on your side, keeping the top foot off the floor, however using your lower arm for balance, by resting your forearm on the floor.
Lift and extend the upper leg towards your chest, in a smooth controlled action aiming to keep the abdominal muscles contracted by not allowing your upper foot to touch the floor. This exercise can be made harder by placing on small ankle weights. Beginners aim to work in a smooth slow action for 8 - 12 reps, swapping sides to repeat again. Intermediates aim to work for 12 - 15 reps, again swapping sides. Advanced work for 2 sets of 15+ reps, on each side, ideally aiming to lift the lower arm off the floor throughout the exercise.
Superman This exercise is best performed lying on your front, however you can perform the exercise, lying on your back. A varied selection of positions can be adopted, initiate them all by resting your stomach on the top of the Bosu, keeping your feet and hands on the floor.
Contract your abs and lower back, and extend your arms out, keeping them in line with your body, whilst your feet remain on the floor. Stop immediately if you feel any pain in your lower back, as this exercise places a lot of pressure on that area. You can perform the movement whilst keeping 1 hand on the floor, which will reduce the stress on the back, aiming to gradually build up to 2 hands off the floor, and then 2 hands plus 1 leg; to the final Superman position of both hands and feet extended straight. With all positions, aim to hold in the final phase for 4 - 6 seconds, prior to relaxing and repeating again. Beginner's aim to gradually build up the method from 1 hand off to both hands off, but always keep both feet on the floor. Aim for 2 sets of 4 - 8 reps, having 30 seconds rest between sets. Intermediates aim to build up to both hands off the floor, and then 1 foot also. Look at working for 6 - 10 reps in a controlled manner for 2 sets, with 30 seconds rest between sets. Advanced, work as above, but aim for the complete Superman position, practice and patience will get you the results.
Bosu Oblique Twist Its important to keep your balance on the Bosu throughout this exercise, this is best achieved by not sitting to high up on the Bosu.
Focus at working at a slow smooth speed, commencing the exercise once you have adapted a secure position on the Bosu. Aim to keep your abdominal muscles contracted throughout the exercise in order to secure your position. Begin with your left leg extended out straight to your front, as you bring in your right knee, twisting slowly up towards your right elbow. Working one side at a time will be easier for balance, however aim to progress this exercise by working in an alternate manner. Beginners may wish to perform the exercise with the extended foot on the floor for 8 - 12 reps each side. Intermediates keep both feet off the floor, working for 10+ reps each side. Advanced work for 15 reps each side, alternating the movement throughout for 2 - 3 sets.
Bosu Knee - Ups Sit slightly forward of the central part of the Bosu, leaning back to about 75 degrees, with both hands behind you, securing your upper-body position with your arms.
Bend your legs to 90 degrees, keeping your heels off the floor throughout the exercise; however aim to also keep them off the Bosu in order to keep the abdominal muscles contracted. Keeping your upper-body fixed in position with your arms, exhale and contract your lower abs in order to bring your knees up towards your chest in a slow smooth motion. Inhale and extend your feet directly out, aiming for a smooth controlled motion, keeping your feet pointing away from you. Beginners should aim for 6 - 10 reps, for 2 sets, keeping their legs slightly bent to reduce both the resistance and stress on the lower back. Intermediates aim to work for 10 - 15 reps in full action, for 2 sets. Advanced aim to work as above, however hold in both the upper and lower phase for 1 - 2 seconds. This exercise can be made harder by taking your hands away from the Bosu, and having them either out to the side to aid balance, or across your chest to increase difficulty.
The use of machine to aid in abdominal strength is not essential, especially with the full range of alternative exercises that can be found using the above buttons. The health and fitness industry has many gimmicks, and as such millions are wasted by people thinking that the latest products their buying will aid them in achieving the 6-pack they have only dreamt about. The key is not the machine, its how you use it, how often and controlling your diet and exercise, avoid wasting your money on every new product that comes out. Abdominal Curler Oblique's An excellent piece of equipment especially suitable for beginners, with weak abdominal or neck muscles.
Most machines come with full instructions and exercises, however the simple key when using any of these abdominal machines is to keep the movement both smooth and slow. Keep feet firmly on the floor, with legs bent at 90 degrees, aiming to take both knees down towards one side, allowing your hip on the other side to naturally roll upwards. Focus on using your abdominal muscles to initiate the movement, rather than pulling yourself up with your upper-body. Aim is to use your oblique muscles along the opposite side to which your knees are resting, your top side. Beginners aim for 2 sets of 8 - 12 reps each side, keeping the movement slow, 1 lift and lower every 3 seconds. Intermediates aim to work for 3 sets of 12 - 15 repetitions each side. Advanced work for 3 sets of 15+ reps each side, holding in the upward phase for 1 - 2 seconds.
Abdominal Curler Normal and Raised legs An excellent piece of equipment especially suitable for beginners, with weak abdominal or neck muscles.
Most machines come with full instructions and exercises, however the simple key when using any of these abdominal machines is to keep the movement both smooth and slow. To do a simple sit up, rest your arms on the foam pads, whilst placing your hands on the top bar, resting your head on the head support throughout the movement. Keep feet either firmly on the floor, or with legs in the air, (harder) whilst aiming to roll through with the machine in a smooth motion, lifting no more than 30 degrees. Focus on using your abdominal muscles to initiate the movement, rather than pulling yourself up with your upper-body. Beginners aim for 2 sets of 10 - 12 reps, keeping the movement slow, 1 lift and lower every 3 seconds, both feet on the floor. Intermediates aim to work for 3 sets of 12 - 15 repetitions, aim to work 1 set with your feet in the air. Advanced work for 3 sets of 15+ reps, holding in the upward phase for 1 - 2 seconds.
Abdominal Curler Resistance Band An excellent method of making any machine abdominal exercise harder.
Connect a resistance band around the central top portion of the abdominal machine, and onto a secure object. Perform your abdominal exercise in your normal manner; however concentrate on keeping resistance on the machine throughout the movement. The further you position yourself from where you secured the resistance band, the more resistance is applied. Focus on using your abdominal muscles to initiate the movement, rather than pulling yourself up with your upper-body. Beginners avoid this exercise. Intermediates aim to work for 2 - 3 sets of 6 - 10 repetitions. Advanced work for 3 sets of 10+ reps, holding in the upward phase for 1 - 2 seconds. Always ease the resistance off slowly when you have finished your set, to avoid the abdominal machine from being pulled backward.
Hip Flexor Supported Raises Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up until your thighs are parallel to the floor. Aim on keeping your ankles and knees together and also your head and shoulders pushed against the rear support throughout the movement. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet just in front of your body's vertical line. Beginner's aim for 4 - 8 lifts repeated after 30 seconds rest. Intermediates aim for 8 - 12 lifts repeated after 20 - 30 seconds rest. Advanced aim for 12 - 20+ lifts repeated after 20 seconds. Exhale as you lift your legs and then inhale as you lower.
Hip Flexor Single Leg Raise Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back. Initiate the movement from soft knee position (slight bend in the leg); lifting one leg up until your thigh is parallel to the floor. Aim on keeping your head and shoulders pushed against the rear support throughout the movement. Avoid excessive momentum during the downward phase as this can cause your foot to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your foot just in front of your body's vertical line. Beginner's aim for 4 - 8 lifts each side alternately repeated after 30 seconds rest. Intermediates aim for 8 - 12 lifts each side alternately repeated after 20 - 30 seconds rest. Advanced aim for 12 - 20+ lifts each side, working 1 side at a time repeated after 20 seconds. This exercise can be made harder by performing with a straight leg raise.
Supported Bent Knee Leg Raises Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back, as most people tend to lean forward as they become tired. Keeping both ankles and knees together, bend your legs so that your thighs are parallel to the floor. Using your lower abs slowly lift both knees up towards your chest, avoid forcing the movement with momentum, slowly inhale as you lower to the starting position prior to commencing the movement again. The lift phase can also be in small 2 - 4 inch pulsing movements, again keeping the action smooth. Beginner's aim for 6 - 10 small lifts repeated twice. Intermediates aim for 10 - 15 small lifts, followed by 10 - 15 larger lifts. Advanced work for 15 - 25 small lifts rest for 20 - 30 seconds then perform 15 - 25 larger lifts. Always stop immediately if you feel any pain, especially in the lower back.
Hip Flexor Straight Leg Raise Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back. Initiate the movement from soft knee position (slight bend in the leg). Exhale and contract your lower abs, aiming to lift both legs up, so that your feet are at head height. Aim on keeping your head and shoulders pushed against the rear support throughout the movement. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet just in front of your body's vertical line. Intermediates aim for 8 - 12 lifts, taking your feet to chest height, resting for 30 seconds prior to repeating again. Advanced aim for 12 - 20+ lifts in a controlled manner, taking feet to head height, repeated after 20 seconds. This exercise can be made harder by performing with leg weights, however this should not be necessary if you focus on performing in a slow motion, during both the lifting and lowering phase. Intermediates, or those with weak back muscles, may want to perform the exercise initially with bent legs, aiming to gradually straighten the legs as muscular strength develops.
Oblique's Supported Knee Raises This exercise is only suitable for advanced athletes. Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up, twisting to one side, until your thighs are parallel to the floor. Aim on keeping your ankles and knees together and also your head and shoulders pushed against the rear support throughout the movement. If taking your knees to your right hand side, you will find that your buttock and lower back on your left hand side will need to move away from the back support, and vice versa. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet underneath your body. Aim for 10 - 15+ lifts each side repeating after 20 seconds. You can either work the same side (harder) or alternate sides, likewise you may want to work with a suitable weight between your feet.
Weighted Supported Hip Flexor Raises This exercise is only suitable for advanced athletes. Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor. Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back. Grasp either a medicine ball or suitable dumbbell, between your feet to add resistance to this exercise. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up, until your thighs are parallel to the floor. Aim on keeping your ankles and knees together and also your head and shoulders pushed against the rear support throughout the movement. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet underneath your body. Aim to perform 10 - 15 lifts for two sets. Start this exercise with a lightweight, gradually aiming to increase the number of reps you can perform. Once you're able to do 3 sets of 15 reps, and then aim to increase the weight slightly to continue muscular development. With a weight increase, you will need to reduce the reps and sets, never force the exercises, and stay within your limits with good technique.
Cable Machine Resisted Crunch Beginners and persons with lower back problems should avoid this exercise. Connect a suitable handle, (ideally a twin rope handle) to an upper cable pulley. Position yourself on either the seat, or on the floor; resting on your knees and shins, aiming to keep your back straight, with your buttocks contracted to support the lower back.
Your elbows should be tucked close to your sides, with your hands a few inches above each ear, to ensure good technique and abdominal isolation. Perform the movement from the top down in a smooth controlled motion. Your legs and hips should not need to move, only your upper body with a maximum 30-degree flexion forward. Further extension forward is often seen performed, however this movement reduces abdominal exercise as it brings in the hip flexor muscles. As with all weight training exercises, start with a lightweight, adapt good technique and increase the weight only when you can perform the desired reps comfortably. Beginners avoid this exercise. Intermediates and advanced aim to work for 2 - 3 sets for 10 - 15 reps with a suitable weight, having a minimum 30 seconds rest between sets.
High Pulley Cable Twist This exercise is only suitable for intermediate and advanced persons. Attach ideally a rope pulley, or small bar on to a high pulley machine, that will enable you to perform a full flexion movement of your body, without hitting the machine. Can be performed in either a seated position, (intermediates) or kneeling position, (advanced). If seated, aim to keep your legs bent at right angles, with your thighs parallel to the floor. If kneeling, aim to keep your thighs vertical to the floor, with your knees 6 - 10 inches apart, to aid stability. Initiate the movement in a straight back position. You may decide to work with a straight arm motion, (easier) or have your hands pulled back close to your neck, ideal if using a rope attachment. Always perform any exercise using weights with a lightweight, building up the reps and weights as you develop both good technique and strength. From your straight back position, exhale and slowly lower down, rotating towards the opposite knee, whilst focusing on keeping your lower body static throughout the action. Hold the final phase position for 1 - 3 seconds, prior to inhaling and returning back to the start, ready to perform your next rep. Intermediates aim to use a suitable weight to work for 10 - 12 reps each side, alternating sides each time for 2 sets. Advanced work for 12+ reps, working the same side each time for 2 - 3 sets, ideally in a kneeling position.
Roman Chair Oblique Lift and Twist Position yourself in a comfortable position on a Roman Chair, with both legs supported under the lower feet restraints at ankle height, with your feet pointing upwards.
Your legs should be straight, with your both buttocks resting on the upper (torso) pad. Slowly lean back, no further than a horizontal line through your ankles and hips, placing your hands either across your chest (easier) or supporting the weight of your head, with your hands. Commence the exercise by contracting your upper abs, aiming to lift your upper body 8 10 inches in a controlled manner, with minimal aid from your legs. During the lifting phase, use your oblique's on one side to twist around from your waist, raising one shoulder a further 2 - 4 inches. Control the lowering phase by keeping your abs contracted, however relax your oblique's, then repeat the movement, either to the same side or alternate. Avoid twisting to both sides in a single the upward phase movement, as this often relies on momentum to make the movement, and as such the forced exercise can result in injury. Beginners and persons with lower back problems should avoid this exercise. Intermediates work for 8 - 12 lifts each side alternating each time. Advanced aim for 10 - 15 lifts each side, working one side at a time. (Don't force the muscles to work for the same amount of reps each side). Keep the movement slow and controlled throughout, gradually aim to increase the number of reps, or have 30 seconds rest off the machine and repeat again for a comfortable amount each side.
Roman Chair Oblique Twist Position yourself in a comfortable position on a Roman Chair, with both legs supported under the lower feet restraints at ankle height, with your feet pointing upwards.
Your legs should be straight, with your both buttocks resting on the upper (torso) pad. Slowly lean back, no further than a horizontal line through your ankles and hips, placing your hands either across your chest (easier) or supporting the weight of your head. Using your abs, keep this body positioned fixed, with your hips facing upwards, whilst twisting only a few inches from your waist, facing in the direction that you're twisting throughout the movement. Concentrate on the keeping the movements slow, smooth and under control, inhaling as you twist up, then exhaling during the lowering phase. You can work one side at a time (harder) or alternate each side, however always come back to the starting neutral position prior to initiating the next movement. Beginners or persons with lower back pain should avoid this exercise. Intermediates aim for 8 - 15 slow turns each side, come off the machine and repeat again 30 seconds later. Advanced aim for 8 - 15 slow turns one side, then perform again on the other side, prior to coming off the machine and repeating again 20 - 30 seconds later. Throughout the exercise, all of your abs are working to keep your body fixed in the extended position, and as such you may find that you are unable to perform the same amount of reps when switching sides, never force your reps.
Roman Chair Side Oblique Raise Lay one hip on the middle of the chair support, with your other hip facing directly upwards. Both feet should be on the same side of the lower leg restraints, with the foot of your upper leg in front of the lower leg. Adjust all restraints to ensure both a comfortable and stable position. If lying on your left side, support the weight of your head with your right arm, aiming to keep your elbow pointing upwards. Your left arm should be tucked close to your body, with your hand placed on your working oblique's to aid in preventing rotational movement. Throughout the movement, you should aim to work the oblique's that are being held, in both the upward raise phase, and also during the lowering phase. Drop your lower shoulder only a few inches under control towards the floor, concentrating on preventing your body from rotating around to the side. Exhale and slowly lift your body, taking your upper elbow towards your upper hip. You should only need to move a few inches past your central line to feel the upper oblique's working. Don't aim to touch your hip with your elbow, keep the movement small, smooth and stationary in the final phase for a second by keeping the working upper oblique's contracted prior to inhaling and repeating the movements. Beginners and persons suffering from lower back injury should avoid this exercise. Intermediates and advanced should progress this exercise whilst staying within their own comfort zone. Work one side at a time, repeating again on the other side, however avoid trying to force the same number of reps for each side, stop immediately if you feel any discomfort, or if your technique becomes poor. This exercise can be made harder by holding a suitable sized plated weight across your chest, or rigging up a resistance band, however both of these methods should only be performed by persons with well-developed abdominal strength.
Roman Chair Russian Twist Position yourself in a comfortable position on a Roman Chair, with both legs supported under the lower feet restraints at ankle height, with your feet pointing upwards.
Your legs should be straight, with your both buttocks resting on the upper (torso) pad. Slowly lean back to a 15 degree angle from your horizontal line through your ankles and hips, placing your hands either across your chest (easier) or supporting the weight of your head, with your hands. Your abs, especially the upper abs, need to be contracted throughout the movement. Twist to one side, raising and lowering your shoulders 3 - 6 inches, at the same time lower your upper body 4 - 8 inches. In the final downward phase, twist to the other side, at the same time raise back up to a 30-degree angle position. One rep will equal 1 raise up and down with a twist each side. Beginners and persons with lower back problems should avoid this exercise. Intermediates work for 6 - 10 reps in each direction. Advanced aim for 10 - 15 reps in each direction. Keep the movement slow and controlled throughout, gradually aim to increase the number of reps, or have 30 seconds rest off the machine and repeat for further reps keeping good technique.
Seated Gym Machine A popular piece of equipment amongst modern gyms, however they are very limited to the exercise that can be performed upon them. You should aim to keep your feet on the floor, with your lower back pushed into the machine throughout the action, keeping your upper back and shoulders in contact with the upper supports. Most machines will have handles by the side of your head which should be grasped firmly, as they will help in the movement. Your elbows should be on the arm supports, as its essential that the all movement forward is made using your abdominal muscles, rather than pulling down on the handles with your arms. For best results, work in a slow controlled motion, for a complete range of movement, ideally holding in the final down phase for 1 - 2 seconds prior to slowly returning back to the starting position. Avoid lowering your head, as this will strain your neck muscles, focus on keeping your chin up.
Exhale as you perform the movement (exertion) and then inhale as you return to your starting position. Aim to try and keep the contraction within your abdominal muscles by not allowing the weight stack to return to the lowest starting position - weights touching.
The use of a medicine ball will aid to increase the level of difficulty of most abdominal or muscular exercises, and is excellent for sports specific preparation. It's essential that you choose the correct sized ball for your own strength and skill level, as the bodies muscles and joints will be placed under a higher degree of strain, especially whilst the ball is being held or caught with your limbs extended. Aim to begin any of the exercise's with a light medicine ball, or even a soccer / football, mastering the technique required prior to moving on to a heavier ball. If working up to a sweat, keep a towel near by, to dry both your hands and the ball, beginners should look at a synthetic rubber ball, ideally with a textured surface to aid catching, whilst advanced persons will find a leather ball more technically challenging. Seated Medicine Ball Twist Sit comfortably on the floor, with your feet in front of you, holding a suitable weighted medicine ball in both hands. Keeping your forearms inline with the floor, exhale and contract your oblique muscles on one side, to slowly twist from your waist, taking the ball around to that side. Inhale and slowly return to your starting position (facing forward) then repeat again on the other side (easier) same side (harder). Beginners aim for 8 - 12 turns in each direction. Intermediates aim for 12+ turns in each direction, for 2 sets with 20 seconds rest. Advanced work for 15+ turns in each direction, for 3 sets with 15 seconds rest between sets. Hold in the final phase position for 2 - 3 seconds. This exercise can be made harder by working with either 1 or both feet off the floor, or by placing the ball down on the floor once it has been crossed over your legs.
Lying Medicine Ball Oblique Twist Lie flat on your back, aiming to keep your buttocks and heels in contact with the floor at all times.
Hold a suitable sized medicine ball firmly in your hands, arms extended straight above your chest. Exhale and slowly lower the ball down to one side, however keep it from actually touching the floor. Inhale as you bring the back smoothly to the starting position, prior to repeating again, either to the same side, (harder), or alternate sides. The exercise can be made harder by lifting both feet off the floor throughout the movement. Focus on keeping your shoulder blades a few inches off the floor throughout the movement in order to keep your abdominal muscles contracted throughout. Beginners should aim to alternate sides for 8 - 12 small movements each side. Intermediates aim for 12+ reps each side, rest for 20 seconds then repeat. Advanced work as above, however aim to keep your feet off the floor.
Medicine Ball Lateral Bends This exercise can be performed either standing or seated. Either method will require you to keep your back straight, avoiding any forward bending motion, with movement only coming from your sides. Keep your arms extended overhead, holding a suitable sized medicine ball, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back. Exhale and slowly contract the oblique's on one side, taking the ball to that side , as far as comfortably possible, without any rotational movement. Inhale and return to your starting neutral position, before repeating again either to the same side (harder), or alternate each side. Work at a rate of bending to 1 side then neutral every 3 - 5 seconds. Beginners work 8 - 12 reps alternating sides. Intermediates work 10 - 15 reps each side. Advanced work as above, however hold in the final phase for 1 - 3 seconds. The exercise can be made harder by holding in the downward phase for a few seconds. Avoid swinging your arms side to side, always stop in the middle, using your muscles to make the movement rather than momentum. Focus on lateral side bending, rather than any twisting action from your waist.
Seated Partner Medicine Ball Twist Sit on the floor back-to-back with your partner, keeping your legs slightly bent at the knees, heels on the floor.
Pass a suitable size medicine ball horizontally around both partners, with the initiating partner turning to the right, whilst the other partner grabs the ball on their left hand side, and then passing it back on their right. Work in a slow controlled movement, changing direction every 5 - 10 twists. As you become better with this exercise you can increase the speed, but always keeping control of the movement. Its best to work with a partner of the same ability. Beginners aim for 10 - 15 turns each direction. Intermediates work for 10 - 25 turns each direction. Advanced aim to work for 10 - 25 turns each direction with feet 2 inches off the floor.
Around the Body This is a good exercise for developing the muscles around your midsection, and can be performed either seated, kneeling or standing.
Beginners should use a lightweight small ball, ideally in a standing position, keeping the ball close to the body throughout the movement. Simply pass the ball across your middle, taking the ball around your body with one hand, continuing the circular motion by grabbing the ball with your other hand, after it has passed around your back. Keep the movement smooth, enabling your body to naturally rotate around throughout the movement. This exercise can be made harder, by increasing the weight of the ball, and also making the circle around your body larger. Intermediates and advanced may wish to perform this exercise whilst seated, however focusing on keeping their feet off the floor throughout. All levels should aim to work for 30 - 45 seconds in each direction. Advanced should use this exercise as a good warm-up exercise for progressively harder abdominal exercises.
Partner Medicine Ball Twist Stand back-to-back with your partner (easier) or spaced no more than a foot apart, keeping a slight bend in your legs whilst contracting the abs lightly.
Aim to pass the ball around both bodies, keeping the ball the same distance from your central line throughout the movement. As you pass the ball at waist height to your right hand side, your partner will grab the ball on their left hand side, rotating around to pass it back to you on your left hand side. Aim to keep your hips facing forward, utilizing the your core rotational muscles, rather than twisting around from your hips. The exercise can be made easier or harder dependent upon the weight of the ball used, and also the speed of the movement. Aim for slow rotations feeling and contracting the muscles being used, rather than accelerated momentum to twist around. Change direction every 5 - 10 movements. Beginners aim for 10 - 15 turns each direction. Intermediates aim for 20 - 30 turns in each direction. Advanced work for 20 - 30 turns each direction, with 1 foot raised slightly.
Medicine Ball Vertical Circles Stand back-to-back with your partner (6 - 12 inches apart), feet double shoulder width apart, keeping your toes pointing forward, with a slight bend at the knees.
Bend down with a suitable medicine ball, passing it through your legs for your partner to grab. Your partner will then lift the ball over their head for you to grab, prior to repeating the exercise. Avoid standing too far apart, as this will place excessive pressure on the lower (lumbar) region of the spine during the back extension phase of the movement. Aim for the ball to travel in a slow controlled oval shape movement, for 5 turns prior to changing direction. Beginners or persons suffering from lower back problems should avoid this exercise. Intermediates aim for 10 - 15 circles in each direction. Advanced work for 15 - 25 circles in each direction. Ideally try and work with a partner of a similar height, if this is not possible, the shorter person should stand on a secure step box.
Partner Medicine Ball Diagonal Circles Stand back-to-back with your partner, about 12 - 18 inches apart.
Begin the movement by turning to your right, holding the ball with straight arms at knee height. Your partner will turn to their left and grab the ball, taking it across their body, up to their shoulder height, where you will grab the ball off them to initiate the movement again. Work in a slow controlled manner, taking the ball in a diagonal oval shaped movement around both partners. Change direction every 5 - 10 turns, aiming to allow your pelvis to turn naturally, however concentrate on working your core rotational muscles. Beginner's aim for 5 - 10 turns in each direction. Intermediates aim for 10 - 20 turns in each direction. Advanced work for 15 - 30 turns in each direction.
Medicine Ball Lateral Pass Stand with your partner 1 - 2 meters to the side off you, both facing in the same direction.
Focus on keeping your legs bent at 90 degrees whilst keeping your back straight and hips forward. Begin the movement with 1 partner taking the ball to the side away from their partner, and then directly overhead in a straight-arm action, releasing the ball so that partner 2 can catch the ball with arms straight 4- 6 inches in front of them. Partner 2 will then continue the movement taking the ball to their side further away from their partner, prior to repeating the passing process. Aim to gradually build up your lateral bending movement whilst focusing on keeping your hips facing forward. Progress the exercise by either using a slightly heavier ball, which will require more strength to both pass and absorb the catch. Moving further apart will obviously make the exercise harder, however only do this once you can master the basics. This exercise can also be performed in either the seated or standing position. Beginners aim to use a light ball, work on the catch and passing phase, with only a light bend to your sides. Intermediates aim for a full range of movement with suitable medicine ball. Advanced as above, however aim to increase both the distance between partners and height of the throw. All fitness levels should communicate between partners for a comfortable amount of reps that work the muscles without straining or performing with poor technique.
Seated Lower and Rotational Pass An excellent exercise for developing all round core stability suitable for sports specific improvements in such sports such as Baseball - Cricket - Golf - Rugby and Tennis. Beginners should perform this exercise with a soft ball, seated close to their partner, both partners facing forward with their feet on the ground, legs bent. If partners are of different fitness levels, they may want to adopt an easier kneeling position. Intermediates should use a suitable sized medicine ball, with their partner seated 1 2 meters away, feet on the ground with bent knees, however aim to adopt a lean back position from your pelvis, in order to keep the abdominal muscles contracted throughout the movement. Advanced persons should simulate the above, however they can increase the difficulty of the exercise by either moving slightly further apart 2 - 3 meters, or concentrate on keeping both feet off the floor 3 - 6 inches, whilst in the leaning back position. Focus the movement on a smooth controlled bend down with the ball, down to your side, as you cross the body with the ball to pass it to your partner. Your partner will then catch the ball, ideally just to their side at hip level, prior to taking the ball to the other side to lower to the floor prior to throwing back again. If working with a partner of a different fitness level, aim to pass the ball to them so they can comfortably catch and return it back to you. Begin the exercise in controlled small movements, and gradually progress the range of movement as your skill levels and core strength develop. Good communication skills need to be maintained between both partners, aim to work for as long as possible in a method that enables you to maintain good form, yet works the muscles. This exercise is good to utilize in a small group 5+ in a circular motion, with a variation of direction coming in at anytime. If using a tennis / cricket ball, a single-handed catch and pass action could be implemented.
Wall Twist Pass An excellent exercise for developing all round core stability suitable for sports specific improvements in such sports such as Baseball - Cricket - Golf - Rugby and Tennis. Beginners should perform this exercise with a tennis ball, standing close to the wall, both feet facing forward. Intermediates should use a suitable sized rubber medicine ball, (make sure the ball will bounce off the wall), standing ideally 1 - 2 meters away from the wall. Advanced persons should be a minimum of 2 meters away from the wall, with a suitable sized rubber medicine ball. Avoid using a leather medicine ball, as these will simply drop to the floor, likewise always make sure that the wall you're using will take the impact of a heavy medicine ball. Begin the movement facing directly forward, with the ball held firmly in both hands. Rotate around to one side, releasing the ball with a pushing action towards the wall. Remain in this position, keeping your abdominal muscles contracted as you catch the ball, prior to twisting under control back to the starting position before repeating. Begin the exercise in controlled small movements, and gradually progress the range of movement and distance from the wall, as your skill levels and core strength develop. Look at working alternate sides, keeping a slight bend in your legs throughout. Aim to catch the ball back at waist height or above, catching the ball lower down will place excessive strain on the lower back and knee joint. All levels should aim for a comfortably amount of reps, stopping prior to poor technique is established, normally dropping the ball or poor throwing action.
Seated Wall Throw Beginners and persons with lower back injuries should avoid this exercise.
Position yourself close to a solid wall, keeping your feet fixed on the floor throughout the movement. Hold a suitable sized medicine ball at chest level (easier) or behind your head at the starting phase of the exercise. Its essential that the ball you use will bounce back off the wall, avoid using any leather balls. It would be wise to initiate this exercise by using either a football or basketball. If you throw the ball at head height, it will probably hit the floor before reaching you, again if you throw the ball to high, it may either bounce back over you, or simply lose power and drop towards the ground. Aim for a 45 degree angle pass to the wall for best results. Perform your standard sit-up; however aim to take your body to a 45-degree angle in the final lift phase. When you reach this position, release the ball towards the wall, waiting to catch it as it bounces back. Keep your abdominal muscles contracted as you catch the ball, then lower down, however keep your shoulders off the floor, prior to commencing your next repetition. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 12 - 20 reps repeated three times, aiming on adjusting the position you throw the ball at the wall. Varying the passing position will adjust the ball return speed, and also catching position, aim to change both your passing and catching method as you develop the exercise. All levels should aim for a comfortably amount of reps, stopping prior to poor technique is established, normally dropping the ball or poor throwing action.
Kneeling Overhead Side Pass An excellent exercise for developing abdominal oblique strength suitable for sports specific improvements in such sports such as Rugby - Canoeing - Rock Climbing - Volley Ball and Boxing.
Beginners should perform this exercise with a soft ball, kneeling close to their partner, both partners facing forward with their feet on the ground. Intermediates and Advanced should use a suitable sized medicine ball, with their partner kneeling 1 - 2 meters away, feet on the ground, however aim to adopt a lean back position from your pelvis, in order to keep the abdominal muscles contracted throughout the movement. Focus the movement on a smooth controlled overhead ball to pass it to your partner. Your partner will then catch the ball, ideally just to their side with arms fully extended, prior to bending with the ball to their other side, keeping arms extended, prior to throwing back again. Begin the exercise in controlled small movements, and gradually progress the range of movement as your skill levels and core strength develop. Good communication skills need to be maintained between both partners, aim to work for as long as possible in a method that enables you to maintain good form, yet works the muscles. This exercise is good to utilize in a small group 5+ in a circular motion, with a variation of direction coming in at anytime. If using a tennis / cricket ball, a single-handed catch and pass action could be implemented. The overhead pass method can also be used whilst seated (harder) or standing.
Partner Medicine Ball Oblique Throw This is a good sports specific exercise, especially for those that participate in Rugby Netball - Basketball. It is not suitable for beginners or persons with lower back problems.
Stand with your back to your partner, ideally a few feet (poor strength / skill level) or a few meters away from them, just off the center line in the direction they need to pass or catch the ball. Aim to try and pass and catch the ball, and your maximal rotational turning point, without placing excessive strain on either your lower back or opposite side. The movement should be one where both partners are catching and throwing the ball in a smooth rhythm. Partner 1 will throw the ball to their right, as Partner 2 catches the ball, they will move quickly across the centerline, to pass the ball back to Partner 1 on their left hand side. Partner 1 will then catch the ball on their left, whilst Partner 2 moves across the centerline again to prepare for the catch. Aim to pass the ball back to Partner 1 in an underarm action, where the ball begins to drop at the catching point, throwing a heavy ball to be caught, will place excessive strain on the body, especially in a twisted position. As Partner 1 becomes tired, they will find it beneficial if Partner 2 moves closer. Good communication is required throughout the exercises between both partners. A variety of ball angled passes can be performed, however aim to gradually build up your variety, amount of repetitions, your rotational ability and distance between partners.
Squatted Medicine Ball Turns A difficult exercise only suitable for advanced athletes, this exercise also works the Quadriceps and Buttock muscle groups.
Place your feet firmly on the floor, double shoulder width apart, feet facing outwards slightly for greater stability, or to make the exercise even harder, bring your feet closer together. Aim to work with a partner of a similar height, or raise the lower partners height with a sturdy step box. Keeping your backs together, squat down no lower than a 90-degree bend in your legs and perform the partner medicine ball twist exercises. Progress through the exercises in a logical manner, begin with the easiest, the horizontal twist - diagonal twist and if you can manage it, the vertical circles. Extreme progression of this exercise is to lower and rise from the squatted position in a controlled communicated manner with your partner whilst performing the ball maneuvers. Perform a comfortable amount of reps in each direction dependent upon your strength level, have a quick stretch and then repeat again aiming to progress on to the harder methods. Finish the exercise movement in the raised squatted position, so you can step away from your partner without collapsing.
Medicine Ball V-Sit Beginners and persons who suffer with lower back pain should avoid this exercise.
Lie on your back holding a suitable sized medicine ball, either on your chest, (easier) or with arms extended behind your head, (harder), your legs should be almost straight, 8 - 12 inches off the floor, at the start of each rep. Exhale and fully contract your abs whilst slowly lifting your hands and legs up to a point above your central line. Inhale and lower arms and legs back to your starting position. Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury. Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets. Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest. Focus on a smooth lifting and lowering throughout this exercise, aiming to keep both your feet and shoulder blades off the floor.
Partner Medicine Ball Sit - Ups Beginners and persons who suffer with lower back pain should avoid this exercise.
Both partners need to lie on their backs, with partner 1 holding a suitable sized medicine ball, either on your chest, (easier) or with arms extended behind your head, (harder), your legs should be hooked around each others ankles, at the start of each rep. Both partners will inhale and lift themselves up to a high angle of 75 - 90 degrees, with partner 1 passing the ball to partner 2. Once the pass has been completed, both partners then return back to the starting position, prior to repeating the complete movement again, however partner 2, now passes the ball to partner 1. Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury. Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets. Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest. Focus on a smooth lifting and lowering throughout this exercise, aiming to keep your shoulder blades off the floor in the lowering phase, in order to keep your abs contracted. Ideally aim to work with a partner who has similar abdominal strength, if one of you is weaker, lower with the ball above your chest, rather than over your head.
Partner Medicine Ball Pass Beginners and persons who suffer with lower back pain should avoid this exercise. Position yourself close to your partner, holding a suitable sized medicine ball at chest level (easier) or behind your head at the starting phase of the exercise. Perform your standard situp; however aim to take your body to a 45-degree angle in the final lift phase. When you reach this position, release the ball towards your partner, aiming to pass the ball back at either their waist height or above. Avoid throwing the ball in a position whereby your partner will need to bend to catch the ball, as these will cause excessive strain on the lower back. Keep your abdominal muscles contracted as you catch the ball, then lower down, however keep your shoulders off the floor, prior to commencing your next repetition. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 12 - 20 reps repeated three times, aiming on adjusting the position you throw the ball at your partner. Varying the passing and also the catching position will work the complete core abdominal area, aim to change both your passing and catching method as you develop the exercise, (passing and catching higher - further back - ball extended above head). Working with either 1 or both feet off the floor will greatly increase the level of difficulty of this exercise, if using this method, make sure you stand closer to your partner. All levels should aim for a comfortably amount of reps, stopping prior to poor technique is established, normally dropping the ball or poor throwing action.
Figure of Eights A good exercise for working all your core abdominal muscles, and also those of your oblique's. Not suitable for beginners, or persons with lower back problems, as you will need to remain in a slightly leant back position throughout the exercise. Begin the movement with both feet off the floor, legs slightly bent, holding a small Medicine Ball in one hand. Bring one leg up towards your chest, whilst placing the ball under that leg, taking it with the other hand. As you bring one leg up, extend the other leg straight out to aid your balance. Once you have grabbed the ball between your legs, repeat the action for the other side, extending the bent leg out straight, again placing the ball under your other leg. Focus on trying to maintain a V-shape between your body and upper thighs, aiming for the movement to come from your legs and arms only. You may want to try this exercise with a small tennis ball prior to moving on to a suitable sized Medicine Ball. Avoid using a ball that is either to big or to heavy as this will cause problems with the passing. All levels should aim to work for a comfortable amount of reps, keeping the action smooth, slow and fluent.
Around the Legs This is an excellent exercise for developing abdominal strength and increasing your balance.
Commence the exercise in a lean backed seated position on the floor, with your legs extended out to your front, holding a small medicine ball, or even tennis ball at chest level. In a smooth motion, bring both knees up towards your chest, whilst sitting upwards, taking the ball underneath your legs in a complete circular motion. As you complete one circular motion, bring the ball back to your chest, extending your legs out, and lowering your body down, preparing for the next rep. Beginners should aim to work for 6 - 10 lifts in each direction, however focus on just lifting the knees towards your chest, not leaning back, and returning your heels to the floor to release any tension in the back. Intermediates and advanced aim to work for 15 - 25 circles in each direction for 2 - 3 sets. The exercise can be made harder by extending the ball out to the side as it passes under your leg, and prior to passing through.
Golfing A good sports specific exercise, especially for people who participate in the sports of Golf Cricket - Tennis and Baseball. Unlike the action played in all of these sports, the movement for this exercise needs to be smooth and under control throughout. Begin with either a weighted medicine ball, or small Dumbbell held in both hands on one side of your body, keeping your arms fully extended. Your initial starting phase will have your body rotated to the side of the weight. Exhale and slowly rotate around whilst lifting your straight arms, from their low point, to a high point above your head, however out to the opposite side. Inhale slowly and reverse the complete movement, prior to commencing the exercise again. Aim to begin the movement from both sides of your body; alternatively you may want to commence the action with the weight in your middle. All levels should aim to perform a comfortable amount of reps on each side, for 2 - 3 sets. Always keep the movement smooth and slow, focusing on feeling the muscles doing the work. Avoid using excessive weights, as these may feel light at the beginning of the movement, however they soon become heavy when needing to be lifted and twisted around to your side. Start with a lightweight, and progress slowly and positively.
Medicine Ball Rotational Lunge A good exercise for working both your abdominal and lower body muscle groups. Begin the exercise in a standing position, holding a suitable Medicine Ball in both hands, close to your body at waist level. Lunge one leg slowly forward, aiming to make a right angle with the front leg, however avoid letting your knee go pass your toe line, as this will place excessive strain on your quadriceps (thigh) muscles. As you lower down, rotate from your waist, placing the ball just above the hip of the front leg. Once you have rotated around to your comfort level, return back to the starting position. There are many ways that you can do this, you may decide to step back, bring the rear leg forward, or continue the movement by taking the rear leg to the front and rotating around to the the other side. This exercise can be made harder by extending the arms straight out throughout the movement. Beginners should aim for 2 sets of 8 - 10 lunges on each leg, bringing the rear leg forward each time to a straight standing position. Intermediates aim for 2 - 3 sets of 10 - 12 reps on each leg, bringing the front leg back each time. Advanced alternate sides, bringing the rear leg to the front each time for 3 sets for a comfortable amount of reps.
Seated Medicine Ball Diagonal Rotation A good exercise for developing rotational strength in your oblique and deep core stability muscles.
Sit comfortably on the floor, with either your feet on the floor, or raised a few inches off the floor (harder). If seated with your feet raised, aim to lean back slightly to aid your balance. Holding a suitable weighted medicine ball, rotate to one side, touching the ball to the floor, then rotate the ball around to your other side, however this time raise the ball over head height. Begin the movement with a small range of motion, gradually increasing your rotation, as your muscles become accustomed to the movement, never force the action. Focus on feeling the muscles being used, by working in a smooth controlled motion; avoid working at speed, especially if holding a heavy ball. Beginners work with a suitable medicine / soccer ball for 3 sets of 10 - 12 reps each side, keeping both feet on the floor. Intermediates use a suitable medicine ball for 3 sets of 10 - 12 reps each side, focusing on holding in both the upper and lower phase for 2 - 3 seconds. Advanced work as above, however aim to have both feet off the floor.
Medicine Ball Weighted Sit-up The medicine ball can increase the exercise difficulty of most abdominal exercises, by increasing the lifting weight required by the exerciser.
Always warm your abdominal and oblique muscles prior to working at a harder level with a medicine ball, aiming to use a light ball at first, then progress at a late stage with a heavier ball. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, aiming to keep the medicine ball close to your chest, or extend out to make the exercise easier. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, this is an ideal exercise for you. Aim to perform 8 - 12 reps in a slow controlled manner, rest for 20 seconds and repeat again, however always work with a light weighted ball. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.
Medicine Ball Foot Rest A good exercise for developing strength in your deep core stability muscles, and also those of your hip flexors, as well as increasing your balance.
Holding a suitable weighted medicine ball, commence the movement with your legs bent at 90 degrees, having your feet either crossed over, or close together. Smoothly lift yourself up to an angle no higher than 30 degrees, keeping the ball extended out to your front. Once you're fully extended, smoothly place the ball down between your legs, prior to returning back to the start position, this time without the medicine ball. Your next movement will see you come up and collect the ball, taking it back down with you to repeat the whole process. You may decide to take the ball close to your chest, or alternatively extend the arms back behind you (harder), however avoid excessive arching of your spine. Beginners avoid this exercise. Intermediates use a suitable medicine ball for 3 sets of 10 - 12 reps. Advanced work as above, however aim to extend your arms back behind your head.
The oblique muscles work in two pairs, the internal and external oblique's, with their main function being rotation and lateral bending of the trunk, whilst aiding forward flexion (bending forward). To many people look at training the oblique's if they suffer with excess fat, on their sides, (love handles), the key to removing this excess is not in training the oblique's, its aerobic / resistance exercise and correct nutrition. Lateral Lower Trunk Side Bend This exercise can be performed either standing or seated. Either method will require you to keep your back straight, avoiding any forward bending motion, with movement only coming from your sides. Keep your arms down to your sides, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back. Exhale and slowly contract the oblique's on one side, taking the hand of that side down towards the floor, as far as comfortably possible, without any rotational movement. Inhale and return to your starting neutral position, before repeating again either to the same side (harder), or alternate each side. Work at a rate of bending to 1 side then neutral every second. Beginners work 8 - 12 reps alternating sides. Intermediates work 10 - 15 reps each side. Advanced work holding a suitable weight to add resistance for 10 - 15 reps. The exercise can be made harder by holding in the downward phase for a few seconds.
Standing Trunk Rotation An excellent exercise for beginners, or those that find lying down uncomfortable.
Begin the movement in a standing position, with your feet shoulder width apart, resting your hands on your ears, with your elbows pointing out to your sides. Focusing on keeping your back straight throughout the movement, lift one knee up whilst simultaneously taking the elbow on your opposite side towards that knee. Aim to work 1 side at a time, in a slow controlled motion, lifting and lowering in a smooth action, avoiding any jerking movements, especially in the final phase. Avoid any pulling down on your neck by keeping your hands by your ears, maintaining a straight back throughout. Beginners should aim to work for 2 - 3 sets of 10 -12 reps each side, concentrating on keeping the movement smooth and slow, rather than forcing into the final phase. Intermediates and advanced should use this exercise as a warm-up for further oblique exercises.
Side Oblique Broomstick / Barbell Tilt This exercise can be performed either seated or standing, however seated helps isolate the oblique muscles, and prevents lateral hip rotation. If standing have a wide leg stance, if seated aim to have your legs wide, feet flat on the floor.
Keeping your hips pointing forward, slowly tilt laterally from the waist to one-side, whilst holding a broomstick across your shoulders, arms extended straight along the broomstick. Begin with small movements, focusing on contracting the oblique's to the side that you're turning too. Gradually increase the range of movement, however always aim to keep your hips forward, utilizing the broomstick to keep your back straight, and to avoid rotating your shoulders forward. A good exercise for beginners, aim to work for 10 - 12 slow movements each side, repeat again after 20 - 30 seconds rest. Intermediates repeat as above, but at the final turning phase, hold for a split second prior to repeating on the other side. Advanced, use the above method as a warm-up for harder abdominal exercises, or alternatively use a barbell rather than a broomstick. If using weights on the Barbell, insure that the weights are secured correctly with adequate collars. Never force into movement, allow your oblique's to work in a slow contracted motion throughout. You may want to alternate sides, or work one side at a time (harder).
Side Oblique Broomstick / Barbell Twist This exercise can be performed either seated or standing, however seated helps isolate the oblique muscles, and prevents hip rotation. If standing have a wide leg stance, if seated aim to have your legs wide, feet flat on the floor.
Keeping your hips pointing forward, rotate slowly from the waist, whilst holding a broomstick across your shoulders, arms extended straight along the broomstick. Begin with small movements, focusing on contracting the obliques to the side that you're turning too. Gradually increase the range of movement, however always aim to keep your hips forward, utilizing the broomstick to keep your back straight, and to avoid rotating your shoulders forward. A good exercise for beginners, aim to work for 10 - 15 slow movements each side, repeat again after 20 - 30 seconds rest. Intermediates repeat as above, but at the final turning phase, hold for a split second prior to repeating on the other side. Advanced, use the above method as a warm-up for harder abdominal exercises, or alternatively use a barbell rather than a broomstick.
Oblique Hip Roll Lie on your back, with both arms extended out to your sides. Keep your palms facing upwards, to avoid using your upper body throughout the movement.
Begin the movement with your feet on the floor, slowly lowering your knees down to one side then the other, whilst keeping your buttocks - arms and back in contact with the floor. Progress this movement by lifting both feet off the floor, keeping your legs bent at 90 degrees with your pelvis tilted upwards using your lower abs. Focus on keeping the action smooth and slow, avoiding actually touching the floor in order to keep the abdominal muscles contracted throughout. Beginners perform 8 - 12 turns each side, feet flat on the floor. Intermediates perform 12 - 15 turns each side, legs at 90 degrees, feet off floor. Advanced perform 12 - 15 turns for 2 sets each side legs bent at 90 degrees, holding in the final phase for 1 - 2 seconds. Concentrate on contracting your abs throughout the movement.
Lying Hands to Feet Oblique Lie on your back with your legs bent, whilst keeping your feet flat on the floor, shoulder width apart 10 - 14 inches from your buttocks.
Exhale and lift your shoulder blades1 - 3 inches off the floor throughout the exercise, breathing naturally during the movement. With your arms off the floor down by your sides, use your left oblique muscles to twist from your waist, taking your left hand to your left foot, repeating again on the other side, by using your right oblique muscles. Beginners aim to work for 10 - 12 reps each side, for 2 sets, having 30 seconds rest between sets. Intermediates aim for 12 - 15+ slow reps, aiming to hold in the final foot touching phase for 1 - 2 seconds. Advanced work as above, however aim to touch the left heel with the right hand, and the right heel with the left hand.
Knee to Side Oblique Lie on your side, with your knees and ankles together, lower knee in contact with the floor throughout, whilst keeping your shoulders on the floor.
Support the weight of your head with your hands, taking both elbows out to your side, to avoid pulling on your neck. Exhale and contract the upper oblique's, focusing on lifting the shoulders 2 - 6 inches off the floor, whilst avoiding any twisting motion. The exercise involves a small lifting motion without any jerking movements rather than curling the spine. Inhale and slowly repeat, aiming to keep your shoulders off the floor throughout the exercise, in order to maintain the contraction within your abdominal muscles. The exercise can be made easier by having your arms extended straight towards your feet, or made harder with arms placed across your chest (advanced may wish to use suitable plate weight). Beginner's aim for 2 sets of 6 - 10 exercises each side, if necessary lower the shoulders to the floor every third repetition. Intermediates aim for 2 sets of 10 - 15 reps each side, try and hold in the upper phase for 1 - 2 seconds. Advanced repeat as above, however try and keep your hands across your chest.
Elbow to Knee Oblique Lie on your back, with your right foot either flat on the floor, or on a raised step box 10 - 14 inches away from your buttocks. Cross your left leg over your right, ideally resting your left ankle, just below your right knee, whilst focusing on keeping your left knee pointing out to your left side.
Support the weight of your head with your hands; however avoid pulling on your neck throughout the exercise. Exhale and slowly lift both shoulders off the floor, then rotate as you lift to an angle of 30 degrees, taking your right elbow towards your left knee. Inhale as you slowly return back to the starting position, however aim to keep your shoulder blades off the floor throughout the exercise, in order to keep your abdominal muscles contracted. Avoid any jerking movements or forcing the elbow to your knee, especially in the final phase. Change legs over, and repeat again on the other side whilst using the opposite elbow. Beginners should aim for 2 sets of 8 - 12 reps, resting down their shoulders every fourth rep if required. Intermediates aim for 2 - 3 sets of 10 - 15 reps each side, focusing on a slow lift and lower, breathing comfortably throughout. Advanced, work for the above; however hold in the final phase for 1 - 2 seconds, and then lower down in slow motion, keeping both shoulders off the floor throughout. The exercise can be made harder by resting the upper-leg further across the lower-leg, (i.e. resting the right knee on top of the left knee). Beginners may find it easier to take the hand towards or over the opposite knee, rather than the elbow.
Lying Side Oblique Crunch Lie on one side, with both legs straight, resting your knees and heels together.
Support the weight of your head with your upper-arm, whilst bending your lower arm across your body to rest on your oblique's. If you have poor balance, you may wish to extend the lower arm out to the side, and have both feet resting on the floor. Exhale and slowly lift the lower shoulder 2 - 4 inches off the floor, taking the upper elbow towards your upper hip. Relax and inhale, returning back towards the starting position, however aim to keep the lower shoulder slightly off the floor in order to keep the oblique's contracted throughout the exercise repetitions. Beginners should aim to perform 6 - 10 reps each side for 2 sets, relaxing all the way down if necessary. Intermediates aim for 2 - 3 sets of 12 - 15 reps each side, in a slow controlled motion. Advanced work as above, however in the final phase, aim to hold this position for 1 - 2 seconds, always keeping the lower shoulder off the floor. The action needs to be smooth and controlled throughout, avoid any jerking action, or pulling on the neck to aid with the lift. If you're unable to lift, you may wish to have a partner hold your feet. Maintain a position that keeps your hips and shoulders facing forward, avoid rolling backwards, as you will incorporate your main abdominal muscle to perform the work. This exercise can be made harder by keeping the upper leg raised 12 - 18 inches off the floor throughout the exercise.
Oblique Hands to Feet Raised Lie on your back, aiming to have both legs straight above your mid-line, making a 90degree angle with your body. Having your feet crossed will aid in stability, and thus make the exercise easier.
Keeping your chin off your chest, initiate the lift from your shoulders, lifting your body up to an angle no higher than 30 degrees. Focus your eyes on your feet, aiming to touch your opposite toes with your hands (right hand to left foot), keeping your legs fixed throughout the movement. Remember if your feet are crossed you will obviously need to take your right hand across to your right foot. As we all have different limb lengths and flexibility, it's important to realize that not everyone will be able to touch their feet. Beginners, keep a slight bend in your legs, aim for 6 -10 lifts towards each foot, repeated twice with 30 seconds rest. Intermediates aim for 10 - 15 reps each side repeated twice with 30 seconds rest. Advanced aim for 15+ reps each side, repeated three times.
Lying Ball Squeeze A good exercise for your core stability and Adductors (inner thigh) muscle's especially suited for beginners. Lie on your back, with both arms extended out to your sides. Keep your palms facing downwards, to avoid excessive rolling in your upper body throughout the movement. Place a soft ball between your knees, holding it in place by squeezing your thighs together whilst keeping your abs contracted. Begin the movement with your feet on the floor, slowly lowering your knees down to one side then the other, whilst keeping your buttocks - arms and back in contact with the floor. Progress this movement by lifting both feet off the floor, keeping your legs bent at 90 degrees with your pelvis tilted upwards using your lower abs. Intermediates and advanced can progress the exercise by placing the ball between their ankles and aim to take both feet to the side. Avoid twisting to far around; use your core and oblique muscles to control the movement. Would recommend using ankles weights with a soft ball, rather than a medicine ball, to avoid injury if you drop the ball. Beginners perform 8 - 12 turns each side, feet flat on the floor. Intermediates perform 12 - 15 turns each side, legs at 90 degrees, feet off floor. Advanced perform 12 - 15 turns each side with straight legs. Concentrate on contracting your abs throughout the movement and also squeezing the ball tight.
Crossed Leg Oblique Feet Raised This exercise is not suitable for beginners.
Lie on your back, with your left hand supporting your head,elbow pointing forward. Lift both legs off the floor, taking your right leg over your left, crossing at your knees. Exhale and slowly contract your lower abs, bringing your right knee up towards your chest, whilst lifting your upper-body, focusing on taking your left elbow to your right knee. Inhale and slowly go back to the starting position, knees returned out (feet off the floor), shoulders lowered back to the floor. Working at speed reduces the muscle contraction, and utilizes momentum, causing you to roll on your lower back and buttocks, and as such should be avoided. Aim to work one side at a time, then change sides (both arms and legs), you should note, that because all of your abdominal muscles were working whilst twisting to the beginning side, you may find it harder to perform the same amount of reps once changing sides. Intermediates aim for 2 sets of 10 - 15 reps each side. Advanced work as above, however hold the final phase for 1 - 2 seconds, feeling the muscles worked.
Lying Side Oblique Crunch with Leg Raise Lie on one side, with both legs straight, extending your upper leg 8 - 12 inches above your lower leg, focusing on keeping a position that keeps your hips and shoulders facing forward, avoiding any rolling backwards, as you will incorporate your main abdominal muscle to perform the work.
Exhale and slowly lift the lower shoulder 2 - 4 inches off the floor, taking the upper elbow towards your upper hip. Relax and inhale, returning back towards the starting position, however aim to keep the lower shoulder slightly off the floor in order to keep the oblique's contracted throughout the exercise repetitions. Beginners should avoid this exercise and perform the Lying Side Oblique Crunch, with both feet on the floor. Intermediates aim for 2 - 3 sets of 10 - 12 reps each side, in a slow controlled motion. Advanced work as above, however in the final phase, aim to hold this position for 1 - 2 seconds, always keeping the lower shoulder off the floor. The action needs to be smooth and controlled throughout, avoid any jerking action, or pulling on the neck to aid with the lift. The exercise can be made harder by having both feet off the ground, however if using this method, keep the feet together, and raise only 2 - 4 inches.
Oblique Single Leg Knee-Ups Lie on your back, placing your right foot flat on the floor, close to your buttock.
Your left leg should be extended out, 2 - 4 inches off the floor at the start of the exercise. Exhale and lift your shoulders up off the floor, with your hands clasped behind your head, supporting but not pulling your head. Aim to lift your upper-body to an angle of 30 degrees, whilst bringing in your left knee towards your chest, combined with twisting your right elbow to your left knee. Focus on keeping the action smooth and fluent throughout, keeping the left leg off the floor to help keep the abdominal muscles contracted. For best results, work side at a time, avoiding any jerking movements, especially in the final phase. Beginners should aim for 6 - 10 reps each side for 2 sets; however keep the raised leg bent rather than straight. Intermediates aim for 10 - 12+ reps each side for 2 - 3 sets in a slow controlled motion. Advanced work for 15+ reps each side for 2 - 3 sets, however in the final phase, hold this position for 1 - 2 seconds. Concentrate on keeping either 1 leg off the floor, or your shoulders to help keep your abs contracted.
Butterfly Feet Oblique Twist Lie on your back with both the soles of your feet touching together, you may find that having your feet raised is a comfortable way to get used to this exercise. Beginners should aim to have their legs slightly bent, (giving more leverage), whilst intermediates and advanced should aim to have their feet as close to their buttocks. Aim to drop both knees down towards the floor throughout the movement, trying to perform the exercise without the knees rising upwards. Exhale and lift both shoulders off the floor, whilst keeping your hands behind your head to support the weight of your head, avoid pulling on your head during any part of the movement, concentrate on keeping your elbows out to your sides. As your shoulders come off the floor, twist your upper-body to one side, taking the elbow in the direction of the opposite knee, its not essential to touch the knee. Inhale and lower back down under control, aiming to keep your abdominal contracted by keeping both shoulder blades off the floor throughout the exercise. A number of movements can be made in this position, you may decide to work one side at a time (harder) or alternate sides each lift (easier). Advanced persons may decide to perform a slow twist both sides whilst in the upward phase, however if doing this, avoid working at speed, keep the movement smooth and slow. You may wish to adjust your hand position, hands across your chest, or extended out behind you will be harder. Beginners may wish to perform the exercise by taking one hand over the opposite knee, then vice-versa. Beginners should aim for 8 - 12 reps each side for 2 sets, having 30 seconds rest between sets. Intermediates aim to work for 12 - 15+ reps each side for 2 3 sets in a slow motion. Advanced work as above, however aim to hold the final phase for 1 - 2 seconds prior coming back down in a slow motion.
Wall Oblique Reach Lie on your back, with your buttocks either close to the wall with both heels in contact with the wall, legs straight, with your feet 12 - 18 inches apart, (easier). Alternatively you may decide to sit further away from the wall, with your feet 18 - 24 inches off the floor, feet flat against the wall.
Aim to take your right hand up and across to touch the left foot, and vice versa, in a smooth controlled movement, that avoids any jerking actions in the final phase. (You don't have to touch your toes - this is just the direction of movement). Focus on keeping your abs contracted throughout the movement, by keeping your shoulder blades off the floor at all times. If your neck muscles tire, support your head with one hand aiming to keep your chin off your chest throughout the movement, whilst working one-side at a time. Beginners should avoid this movement, especially if suffering with poor flexibility, alternatively they may wish to perform 6 - 12 reps, taking their hands to a comfortable position, whilst returning all the way down to a flat back, working only in a slow motion that enables them to feel the abs contracting. Intermediates aim for 12 - 15 reps repeated twice with 20 - 30 seconds rest between sets. Advanced work for 15+ reps, aiming to hold in the final phase for a split second, repeat for 2 - 3 sets with 20 seconds rest between. The exercise can be made harder by holding small dumbbells in each hand, however this method should only be performed by persons with developed abdominal strength.
Feet Secured High Oblique Twist Lie on your back, with your feet secured under a step-box or other similar object (sofa).
Having your feet secured will reduce the effectiveness of your abdominal muscles, as the muscles that aid leg lift (Hip Flexors) will greatly aid the movement. Beginners should use this method if suffering with weak abdominals, in order to help progress through a greater range of exercise's. With the feet secured, you will find that you can perform more exercise's, such as the high oblique twist. Regardless of the exercise you perform, always stay within your own limit, working with good technique throughout, stopping immediately if you feel any pain or discomfort. Aim to progress the number of reps that you can perform, as your abdominal strength increases.
Flat Bench Oblique Knee Crunch Beginners and persons with lower back problems should avoid this exercise.
Sit on the edge of a bench or step-box, leaning back slightly, with both hands behind you, securing your upper-body position with your arms. Aim to keep both feet off the floor throughout the exercise, with your legs bent at 90 degrees, keeping your knees and ankles pressed together. Exhale and lift both legs up towards the left hand side of your chest, allowing your upperbody to crunch forward 2 - 4 inches. Inhale and lower both legs back to the starting position with feet off the floor, whilst taking your upper-body back to its starting position. You may want to work one side at a time, which is harder on the abdominal muscles, however will enable you to fix both hands in a comfortable position. Avoid kicking the legs back out, or forcing the movement in the final phase, as this will cause stress on your lower back. Intermediates aim to work for 2 sets of 10 - 12 reps each side, in a slow controlled motion. Advanced work for 2 - 3 sets for 12 - 15+ reps each side, aiming to hold in the final phase for 1 - 2 seconds. The exercise can be made harder by wearing ankle weights, or connecting a low pulley cable around your ankles, however both of these methods are only suitable for well conditioned athletes.
Negative Declined Twist Working most forms of abdominal exercises in a negative return is an excellent way of developing muscular strength, as the muscles are placed under contraction for generally a longer period.
Initiate the movement, beginning at a higher level for what would be your final phase, if performing the exercise in a normal manner. For example, if performing a normal oblique sit-up, your final phase would be lifting your upper-body 30 degrees off the floor. In a negative format, aim to start with your upper-body in a position of 45 - 60 degrees off the floor; you may want to use your hands to achieve this position. From a 45 - 60 degree angle, lower your body down to the floor, in a slow controlled manner, aiming to take as long as possible to bring your body down to a normal sit-up starting position. The length of time that you can take will obviously determine the difficulty of the exercise, beginners should aim for 3 - 5 seconds, intermediates 5 - 8 seconds with advanced being 8 -10+ seconds. Repeat for a desired number of reps that work your abdominal muscles, whilst keeping good technique throughout. You will find that performing this method using a variety of style of abdominal exercises, will require you to adjust the time scale of your negative phase, the harder the exercise, the reduced time required. Aim to work one rep at a time, in slow mode, rather than adopting the negative position straight away to perform the next rep. Concentrate on feeling the abdominal muscles working in a slow contracted action. Aim to exhale as you lower down, as its the lowering phase that works the abdominal muscles, through a different type of muscle contraction (eccentric) .
Lying Dyna Band Partner Lie on your back with your legs bent at 90 degrees, keeping your feet flat on the floor, shoulder width apart 10 - 14 inches from your buttocks.
Exhale and lift your shoulder blades1 - 3 inches off the floor throughout the exercise, breathing naturally during the movement. With your arms off the floor down by your sides, use your left oblique muscles to twist from your waist, taking your left hand to your left foot, repeating again on the other side, by using your right oblique muscles. Your partner will resist the movement by holding the resistance band in a position that doesn't restrict your movement. You can also work the same action by securing the resistance band on to a secure object. Beginners aim to work for 10 - 12 reps each side, for 2 sets, having 30 seconds rest between sets. Intermediates aim for 12 - 15+ slow reps, aiming to hold in the final bending phase for 1 - 2 seconds. Advanced work for 15+ reps each side, holding in the final phase for 2 - 3 seconds for 2 sets.
Standing Resistance Band Oblique This exercise can be performed either standing or seated. Either method will require you to keep your back straight, avoiding any forward bending motion, with movement only coming from your sides.
Keep your arms down to your sides, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back, resistance band secured underneath your feet, held firmly in each hand. Exhale and slowly contract the oblique's on one side, taking the hand of that side down towards the floor, as far as comfortably possible, without any rotational movement, you will have the resistance working on the opposite side. Inhale and return to your starting neutral position, before repeating again either to the same side (harder), or alternate each side. Work at a rate of bending to 1 side then neutral every 2 - 3 seconds. Beginners work 8 - 12 reps alternating sides. Intermediates work 10 - 15 reps each side. Advanced work for 10 - 15 reps for 2 complete sets. The exercise can be made harder by holding in the downward phase for a few seconds.
Side Oblique Punch This exercise is best performed with a partner wearing suitable boxing mitts, alternately, you can sit to the side of a boxing bag and hit the bottom side. A number of different variations can be performed - feet raised - crossed leg - feet held / secured, with the action for the exercise. Likewise adjusting the position of the mitts location, will require you to twist and punch at different locations, and thus work a greater variety of muscle fibres, your partner should lower the mitt towards the floor (harder - greater twist) - above your shoulder - to the side of your knee. Perform the exercise, working 1 side at a time, lifting your body up to an angle of 30 degrees whilst twisting around to one side using your oblique muscles. At your final lifting phase, aim to throw either a single punch, or combination of punches towards the boxing mitt. Lower yourself back down under control after each punching phase, however keep your shoulder blades off the floor in order to keep your abdominal muscles contracted throughout the movement. If you don't have boxing mitts, you can still perform the exercise by tapping your partners hand, avoid punching without gloves, and never when wearing sharp rings.
Lying Crucifix A good core stability exercise working the deep internal muscles of the lower spine (quadratus lumborium), along with the external and internal oblique's.
Lie on your back, with your legs bent at right angles, with your feet firmly on the floor, toes pointing slightly outwards, shoulder width apart. Extend both hands out to your sides, inline with shoulders, whilst contracting your abs to lift both shoulder blades 2 - 4 inches off the floor. Focus on keeping your abdominal muscles contracted throughout, aiming to inhale as you twist to the side, exhaling as you return. The movement needs to be slow and smooth, ideally holding in the outer phase for 1 - 3 seconds. You can repeat the exercise, working alternate sides, or working one side at a time, (slightly harder). Beginners should aim for 10 - 12 smooth bends each side for 2 sets. Intermediates aim for 12 - 15 reps each side, for 2 - 3 sets. Advanced work for 15 reps each side for 3 sets, working 1 side at a time. Holding small dumbbells will increase the difficulty of this exercise; however always aim to keep the shoulders off the floor. If your need to support your head during this exercise, work 1 side at a time whilst supporting your head with the other hand.
Oblique Pelvis Lift Beginners and person with poor back flexibility should avoid this exercise.
Lie on your side, resting on your forearm and lower foot, your legs should be together, with a straight line through your legs and spine. Exhale and slowly lift your hips upwards, 2 - 4 inches in a smooth controlled action, focusing on keeping your body facing forward, avoiding any twisting motion. Inhale as you return down to the starting position, in order to repeat the exercise. Some people may find this exercise uncomfortable, and as such should avoid, the key is to make small movements, ideally holding in the upright position for a few seconds. Intermediate and Advanced should work each side for a comfortable amount of reps, repeated twice. The exercise can be made harder by lifting the upper leg 10 - 14 inches up from the lower leg throughout the movement.
Hanging Knee Lifts with Oblique Raises Beginners and persons with lower back injuries should avoid this exercise. Hang yourself from a secure object, ideally with your hands close together, arms straight, as this will place less strain on your upper body. Concentrate on keeping your back straight throughout, aiming to avoid excessive swinging during the lifting and lowering phase. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up until your thighs are parallel to the floor. Aim on keeping your ankles and knees together. During the lifting phase, use your oblique muscles to bring your knees out to your side, whilst maintaining a strong upper body position. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet just in front of your body's vertical line. Intermediates aim for 6 - 8 lifts one side repeated after 20 - 30 seconds rest, on the other side, for 2 complete sets. Advanced aim for 10 - 12+ lifts one side repeated after 20 seconds, on the other side, for 2 - 3 sets.
Hanging Weighted Knee Lifts with Oblique Raises Beginners and persons with lower back injuries should avoid this exercise. Hang yourself from a secure object, ideally with your hands wide, arms straight, as this will place less strain on your upper body, whilst maintaining good stability. Secure a suitable sized dumbbell between your feet, or alternatively you could attach a resistance band. Concentrate on keeping your back straight throughout, aiming to avoid excessive swinging during the lifting and lowering phase. Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up until your thighs are parallel to the floor. Aim on keeping your ankles and knees together. During the lifting phase, use your oblique muscles to bring your knees out to your side, whilst maintaining a strong upper body position. Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet just in front of your body's vertical line. Intermediates aim for 4 - 6 lifts one side repeated after 20 - 30 seconds rest, on the other side, for 2 complete sets. Advanced aim for 6 - 10 lifts one side repeated after 20 seconds, on the other side, for 2 3 sets.
Hanging Trunk Twists This exercise should only be performed by persons with both strong abs, and also upper body strength, beginners and persons with lower back injury should avoid this exercise.
Hang from a secure object, that will give you clearance to enable you to twist your legs each side. Aim to hold at shoulder width, as this will require less strength for your upper body. Exhale and lift both feet off the floor, aiming to make a V - shape with your legs and upper body, at this point, you will need to keep your abdominal muscles contracted to fix this position. Using your side oblique muscles, slowly rotate your feet down to one side, and then to the other, in a slow controlled motion. Avoid rotating to far, as this place excessive strain on your lower back, aim to turn 30 degrees in each direction, always keeping the legs together. Progress this exercise at your own fitness level, aiming to perform more turns each side, as your upper body and oblique strength improves. The use of weights for this exercise is not recommend, unless highly sports specific, such as canoeing, however begin without the use of weights, progressing only when you have adequate strength.
Oblique Elbow to Knee Leg Straighten This exercise is not suitable for beginners. Lie on your back, with your left hand supporting your head,elbow pointing forward.
Keep your left leg extended straight out, heel on the floor, with your right leg crossed over your left, at your knee. Exhale and slowly contract your lower abs, bringing your left elbow up towards your right knee, using your oblique muscles to rotate your upper body smoothly round. Inhale and slowly go back to the starting position, ideally with your shoulders going back to the floor, however as you begin with this exercise, you may find lowering to far becomes difficult / painful to initiate the movement, so always work within your own physical capabilities. Working at speed reduces the muscle contraction, and utilizes momentum, causing you to roll on your lower back and buttocks, and as such should be avoided. Aim to work one side at a time, then change sides (both arms and legs), you should note, that because all of your abdominal muscles were working whilst twisting to the beginning side, you may find it harder to perform the same amount of reps once changing sides. Intermediates aim for 2 sets of 8 - 12 reps each side. Advanced work as above, however hold the final phase for 1 - 2 seconds, feeling the muscles worked, aiming to take the shoulders all the way down to the floor.
Side Oblique Resistance Band Twist An excellent sports specific exercise that requires lateral body rotation. For best results use a low level resistance in a seated position, however the exercise can be performed whilst standing. Commence the movement with both arms extended to one side, grasping a handle on the band. Rotate your trunk around in a smooth motion, taking your arms across your body, around to the other side. Focus on keeping your back straight, allowing the movement to be made using your abdominal muscles rather than those of your upper body. This exercise can obviously be made harder with the amount of resistance being applied from the band, however focus on having a medium level of resistance throughout, which will enable you to rotate smoothly in a complete movement, rather than a final jerking phase. Alternatively by lifting your feet off the floor whilst in the seated position will increase the muscle being used within the abdominal region. Beginners should use a very light resistance band, ideally rotating around with arms bent, so that the arms are bent at 90 degrees. Perform 8 - 12 reps each side for 2 sets. Intermediates look at performing 2 sets of 10 - 15 reps with a suitable resistance band. Advanced work for 2 - 3 sets of 10 - 15+ reps with a suitable band, aiming to keep the arms straight, with one of the sets having your feet off the ground.
Oblique Resistance Band Golf Swing An excellent exercise for developing power for sports such as golf, baseball, cricket and tennis. Unlike the action played in all of these sports, the movement for this exercise needs to be smooth and under control throughout. Fix 1 end of a suitable resistance band to a secure object on the floor, keeping your arms fully extended, your initial starting phase will have your body rotated to the side of the fixed point for the resistance. Exhale and slowly rotate around whilst lifting your straight arms, from their low point, to a high point above your head, however out to the opposite side. Inhale slowly and reverse the complete movement, prior to commencing the exercise again. Aim to begin the movement from both sides of your body; alternatively you may want to commence the action with your hands in your middle. All levels should aim to perform a comfortable amount of reps on each side, for 2 - 3 sets. Always keep the movement smooth and slow, focusing on feeling the muscles doing the work. Avoid using excessive resistance, as this may feel light at the beginning of the movement, however as you rotate, you will find it difficult to work all your muscles through their complete range of movement. Start with a light resistance, and progress slowly and positively.
Rotational Plank An excellent exercise for developing your deep rotational muscles.
Beginners should avoid this exercise, as it requires a good level of both upper body and abdominal core strength. If as a beginner you wish to perform this movement, work on your knees for only a small rotation. Begin the movement in a standard plank position; resting on your forearms, with your elbows directly below your shoulders, toes on the floor, with your feet double shoulder width apart. Transferring your bodyweight onto one side, lift your arm on the other side, taking it around so that your arm is straight, aiming to finish with your hand-pointing vertical to the ground. Focus on keeping your legs and body straight throughout the movement, aiming for a slow smooth rotation, holding in the final phase for 2 - 5 seconds prior to returning back to the standard plank position. Aim to alternate each side you work, for a comfortable amount of reps for your strength / fitness level. This is a difficult exercise to get customize with, so focus on maintaining good technique for the reps that you can do, rather than performing high reps with poor technique.
The Swiss Ball is an excellent exercise tool for a number of exercise's, especially those belonging to core stability. Its essential that you read the guidelines all about Swiss Balls prior to performing any of the exercises. Swiss Ball Pointers 1. It's important that you use the right size Swiss ball according to manufacturer recommendations. As a general guideline, when seated on the ball with your feet flat on the floor, your thighs should be parallel to the ground, ideally with a 90-degree bend in your legs. Guidelines for correct Swiss Ball height are: Ball Size
Height of Person
45 cm
Under 5 feet
55 cm
5 feet to 5' 6"
65 cm
5' 7" to 6' 1"
75 cm
6' 2" +
It's important to realize that these are only guidelines; you may find a ball for your height to feel uncomfortable, i.e. to small because your height is due to long legs. (Always aim to try before you buy). 2. The firmness of the ball will determine the stability required. A hard firm ball has a reduced surface area on the ground, and as such requires greater balance. Inflating a ball to a soft condition will enable all fitness levels to perform new exercises with increased stability and confidence, however aim to increase the firmness of the ball gradually to progress with the exercise difficulty. 3. Placing the ball against a corner of a wall or within a supportive base, will reduce the stability required, and is an ideal method for trying new exercises. Picture of ball in corner / towel. 4. Simple progressions for most exercises can be performed by reducing the number of limbs in contact with either the floor or ball, or by taking these limbs away or closer to the axis line (central line) for the exercise. 5. Varying the range of movement of any exercise will adjust the level of difficulty, for example ball squeeze. The further away from your central axis point, the harder the exercise becomes.
6. The rate at which an exercise is performed will determine how the muscles are being used. Ideally with most abs exercises you will want to work in a slow controlled manner, focusing on contracted the abs throughout the movement. Working at speed will generally increase the instability of an exercise, requiring more muscle groups to maintain stability, however never sacrifice poor technique for speed. 7. Applying external resistance in the form of weights - bands - cables etc will require more muscle fibres to be recruited for the exercise to be performed correctly. Remember to progress at your own pace, beginning with the advanced exercises is not the way forward, learn good technique and progress slowly but positively. 8. Working with a partner, can make a simple exercise require greater stability. As you perform the movement your partner will aim to push you lightly so you will be forced to work against this force in order to stay in balance. Good communication and commonsense needs to be applied for this technique, (don't aim to knock your partner off the ball). 9. Having your eyes shut during any exercise will work your body's internal proprioception, (body awareness). You will find that your movements will be significantly reduced until you become adjusted to your range of movement. Bouncing Circles Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart. Contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back, keeping your arms bent and tucked by your sides. In small controlled movements, push down on the Swiss Ball with your buttocks, lifting both feet and bouncing around as you lift back up from the ball. Focus on using your core muscles to make the movement, rather than bouncing your weight on to the ball. Beginners aim for 2 - 4 complete circles in each direction. Intermediates aim for 4- 8 complete circles in each direction. Advanced work for 6 - 12 complete circles in each direction. This exercise can be made harder by working with 1 foot off the floor, or by crossing your arms across your chest to prevent using the upper body.
Seated Circles Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart.
Keep your arms out to your side whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back. Exhale and slowly rotate your hips in a circular motion, aiming to keep your back straight and thighs parallel to the floor throughout the action, focusing on performing a small circle by using all your core muscles. Inhale when you get to the starting position, repeating the process alternating the direction of travel each time, aiming to make a complete rotation every 5 seconds. Beginners work for 8 - 10 rotations each direction. Intermediates 8 - 10 rotations each direction, 20 seconds rest then repeat. Advanced 12 - 15 rotations each direction, 20 seconds rest then repeat.
Swiss Ball Single Leg Raise Sit comfortably with a straight back, on a suitable sized Swiss Ball; aiming to have both feet flat on the floor, feet should be double shoulder width apart with your thighs parallel to the ground. Exhale and contract your abs and lower back muscles, whilst slowly lifting one leg, taking it horizontal to the floor, straight out in front of you. Begin the movement, with your leg fixed in this position, and then slowly aim to take it out to your side, keeping it parallel to the floor throughout. Keep the leg fixed in this position for a few seconds, then slowly return your leg to extend in front of you, prior to exhaling and lower your foot back to the floor. Begin the exercise with your hands in contact with the ball to aid stability, however aim to take your hands off the ball, taking them out to your sides, or across your chest (harder). You may decide to work one side at a time (harder), or alternate legs. The exercise can be made harder by using ankle weights around each ankle, and holding small hand weights in each hand. Beginner's aim for 10 - 12 lifts each leg, alternating each leg to be lifted. Focus on a slow controlled motion, with a comfortable hand position. Intermediates aim for 12+ reps each leg; working one side at a time, focus on keeping your hands off the ball, ideally across your chest. Advanced work for 12 - 15+ reps, working one side at a time, aim to use either leg or hand weights, or a combination of both, for 2 - 3 sets.
Seated Pelvic Anterior and Posterior Tilt Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart.
Keep your arms crossed over your chest, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position. Inhale and slowly relax your abs, allowing your buttocks to roll backwards across the ball. Exhale and contract your abs, whilst relaxing your lower back / buttock muscles to tilt your pelvis forward. Aim for a slow tilt back and forward every 5 - 8 seconds, focusing on your breathing and contracting the muscles being worked. Beginners aim to work for 30 - 60 seconds. Intermediates work for 1 - 2 minutes. Advanced, use this action as a pre warm-up for harder exercises.
Swiss Ball Oblique Lateral Tilt Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart.
Keep your arms out to your side whist you contract your abs and lower back / buttock muscles to fix your neutral starting position. Inhale and slowly relax your abs, allowing your buttocks to roll across the ball, out to one side. Exhale and contract your abs, back to your starting position, prior to repeating the movement again, working one side at a time. Aim for a slow tilt to the side every 5 - 8 seconds, focusing on your breathing and contracting the muscles being worked, ideally holding in the outer phase for 1 - 2 seconds. Beginners aim to work each side for 30 - 60 seconds. Intermediates aim to work each side for 1 - 2 minutes. Advanced, work each side for 1 - 2 minutes, with your arms crossed over your chest. This exercise can be made harder by holding either a medicine ball, or suitable weight across your chest. Persons with suitable abdominal strength should only perform this method.
Moving Crucifix A good core stability exercise working the deep internal muscles of the lower spine (quadratus lumborium), along with the external and internal oblique's.
Position yourself on the ball, so that your middle and upper back are in contact with the ball, whilst your lower back and hips never make contact. Your legs should be bent at right angles, with your feet firmly on the floor, toes pointing slightly outwards, shoulder width apart. Extend both hands out to your sides, inline with shoulders, whilst contracting your abs to form a straight line along your neck - back and upper thighs. Looking up at the ceiling, slowly roll over the ball, moving your spine over the balls mid-line whilst keeping your spine and arms straight. Initiate with small movements, gradually increasing in size, utilizing your core muscles to bring you back to a central position. You can repeat the exercise, working alternate sides, or working one side at a time, (slightly harder). Placing your feet together, reduces your stability, likewise having your feet wider apart will increase your stability. Advanced athletes may consider performing the exercise using either 1-foot or applying resistance. Once good technique has been established, you can work with a partner whose aim would be to push you gently to one side, whilst you work against this force, (made harder with eyes shut). Beginners should aim for 6 - 10 small movements in each direction. Intermediates aim for 10 - 15 small movements in each direction. Advanced work as above, however hold in the final phase for 1 - 2 seconds.
Swiss Ball Normal Sit-Up An excellent exercise for all levels of fitness, as the Swiss Ball will contour to your spine, allowing the muscles to be work through a greater range of motion and effectively stretched during the starting phase.
Select a suitable sized Swiss Ball that enables your thighs to be parallel to the floor, feet flat whilst your complete back is in contact with the ball, with the weight of your head is being supported by your hands. Exhale and slowly contract your abs, initiating the lift from your shoulders, taking your body up to a comfortable position of between 30 - 40 degrees. Inhale and return back to your starting position, focusing on feeling your abdominal muscles relax as you lower yourself down onto the ball. Throughout the action, avoid pulling on your head during the lift, keep your elbows out wide to help prevent your chin coming to your chest, which can strain your neck muscles. All levels should aim to perform 2 - 3 sets of a comfortable amount of reps; stopping prior to poor technique sets in, (normally pulling on the neck). Intermediates and Advanced may wish to use a suitable plated weight across their chest to make the exercise harder, however if performed in a slow controlled manner during both the lifting and lowering phase, no weight should be necessary.
Swiss Ball Oblique's A good exercise to perform on the Swiss Ball, as enables the muscles to be worked through a good range of movement whilst being comfortably stretched during the downward phase.
Aim to use a ball that is large enough to give full support to the side off your body during the downward phase, and enables your head to be inline with the center of the ball during the lifting phase. You may wish to place the ball in a corner of a room if you have poor balance. Lie on the side of the ball, with both legs spread wide to aid stability, with your hands supporting the weight of your head, elbows pointing upwards. Exhale and slowly lift your upper elbow, in the direction of your upper hip, whilst avoiding any forward flexion. You will only need to lift a few inches in a slow controlled motion to feel the benefits of this exercise. Inhale as you slowly return all the way back down to the starting position again, prior to repeating the movement. Avoid excessive speed, which will cause you to have a bouncing motion, which aids your lift. Intermediates may wish to perform the exercise with their arms across the chest, likewise advanced may decide to hold a suitable weight plate. Beginners aim to work both sides for 8 - 12 reps. Intermediates aim for 2 sets of 10 - 12 reps both sides. Advanced aim for 3 sets of 12 reps+ both sides; however reduce the reps if using a heavy weight.
Swiss Ball Jack - Knife A variation of Swiss ball sizes can be used for this exercise, which will place your spine in either a declined (small ball) - neutral (your back parallel to the floor) - inclined (large ball).
This exercise will predominately work the muscles of the lower abs and also hip flexor muscles, whilst upper-body strength will be required to hold the position. Beginners or persons with insufficient upper-body strength / rehab, may want to perform the exercise whilst resting on their forearms, using a large ball. Mount the ball from a standing position, taking your arms over the ball onto the floor, whilst rolling over your abs, until your forefoot and shinbone are in contact with the ball, with your legs straight. There are many variations of the hand positions that you can adopt, in order to work both the upper-body, and core stability muscles. Intermediates and advanced may want to try placing their hands in a wide - close (thumb and index finger touching) - staggered (one hand forward - one hand back) - on a wobble board or Bosu. Keeping your upper-body firm, aiming to have little movement in your arms and chest muscles, slowly pull the ball towards you by bending at the knees, concentrating on a straight spine throughout. Aim to bring your knees in-line with the floor, prior to extending the ball out again. The slower the movement in and out, the more benefit you will receive from this exercise, likewise aim to hold the knees bent position for a few seconds, with your abs contracted prior to exhaling and straightening your legs for the next repetition. As with the arms, advanced athletes may want to adopt a different leg position, this could be having one foot on the ball, whilst the other foot is raised in the air, or slightly harder, out to the side. Resistance bands / ankle weights can also be utilized to add an extra level of difficulty, however this should only be performed once all other methods have been mastered. Beginners aim for 6 - 10 smooth slow roll outs. Intermediates aim to work for 10 - 15 roll outs. Advanced work for 15+ reps for 2 sets.
Swiss Ball Bridging Lie on your back with your hands by your sides, having both heels resting on the top of a Swiss Ball, with legs bent to 90 degrees. Exhale and slowly contract your abdominal and back muscles, whilst straightening both legs to establish a straight line through your heels - hips and shoulders; lifting your lower-body with the weight on your shoulders, not your neck / head. Aim to hold the extended position for 5 - 10 seconds prior to inhaling and lowering yourself back down; whilst you bring the ball back towards you. Beginner's aim for 6 - 10 reps in a slow steady motion. Intermediates aim for 2 sets of 8 - 12 reps in a slow steady motion. Advanced work for 2 - 3 sets of 12+ reps, aiming to hold the extended phase for the full 10 seconds. This exercise can be made harder by only having 1 foot on the ball, which reduces your balance; likewise keeping your hands off the floor will make the exercise harder. For best results, work with a small firm ball.
Swiss Ball Plank A good all-round exercise for developing the muscles around you core.
Beginners or persons with lower back pain will find the exercise more comfortable by resting their knees on the floor. Place your forearms on the Swiss Ball, with your elbows directly under your shoulders, both feet extended back behind you, aiming to make a straight line from your ear shoulder - hip and knee. Focus on holding this position for as long that is comfortably possible by keeping your abdominal - lower back and buttock muscles contracted throughout. All fitness levels should focus on gradually increasing the length of time in the position. Intermediates and advanced should work for 2 - 3 repetitions. Adjusting both your hand and foot position will alter the exercise difficulty; wide leg stance will give greater stability, whilst having your hands together will reduce stability. This exercise can be made harder by resting on one foot, or by taking one leg out to the side.
Swiss Ball Roll Out Use a suitable sized Swiss Ball that enables your starting position to have your feet firmly on the ground, with your legs bent at 90 degrees, thighs - buttocks and upper-body parallel to the floor. Support the weight of your head by clasping your hands underneath; however keep your chin off your chest.
You should only have your shoulder blades in contact with the Swiss Ball, during the initial phase of the movement; contracting both your abdominal and lower back muscles to fix this position. Slowly relax your abdominals and straighten your legs, rolling the ball down your spine, holding this position for 5 - 10 seconds to give the muscles a good stretch. Concentrate on contracting the abs to bring yourself back to the initial starting position, however you will find that you will need to pull with your legs to aid the movement. Beginner's aim for 6 - 10 roll outs in a slow controlled manner. Intermediates aim for 2 sets of 6 - 10 roll outs. Advanced aim for 2 sets of 10+ roll outs. Keeping 1 foot off the floor throughout the exercise will make it harder.
Russian Twist An excellent exercise for developing the muscles associated with rotational trunk movement, (oblique's). Strengthening these muscles will improve your general core stability and help prevent injury, especially to the lower back. Beginners should use a Swiss ball that keeps their shoulders higher than there knees, as this will place less strain on the lower back. Intermediates and advanced should begin with a large ball to warm-up the muscles, prior to progressing on to a smaller ball if they wish to increase the exercise difficulty. Perform the movement starting with only your shoulder blades in contact with the ball, with a straight line through your neck spine and knees. Place your feet firmly on the ground, slightly wider than shoulder width, pointing the feet outwards for greater stability. Your arms should be extended straight out in front of your chest throughout the exercise. Initiate the movement from your core rotational muscles, utilizing these muscles to lift one shoulder off the ball, as you twist slowly to one side whilst keeping your arms straight and your abs contracted. Your hips should have minimal movement, whilst the finished position should be one with your arms parallel to the floor. Aim to hold this position for a few seconds exhaling slowly, before inhaling as you slowly come back up to the starting position. Aim to work alternate sides for as many repetitions as you feel comfortable with. Intermediates and advanced can increase exercise difficulty by holding a suitable weighted medicine ball / dumbbell, or alternatively work one side at a time using either a low / high pulley cable. Always take care when using cables, making sure that they don't rub against the ball, as this will result in puncturing. Avoid trying to perform this exercise with either 1 foot, or different foot positions, as this will result in the exercise being initiated by the upper-body.
Standing Swiss Ball Partner Slap A good sports specific exercise, especially for Basketball and American Football / Rugby players. Persons with good abdominal strength, looking at improving sports specific actions, should only perform this exercise.
Stand upright in a secure position, holding a small Swiss Ball close to your chest, whilst your partner will aims to slap the ball from a multitude of directions, forcing you to contract the muscles of your core stabilization to prevent excessive upper-body movement, and also the ball being released. You can increase the difficulty level of this exercise, by performing with your eyes shut, so you have no idea of where the slap is going to come from, and hence prepare your muscles for the reaction required. Foot position, a sturdy double shoulder width approach should be started, with progression going to feet together, then standing on single leg; and finally standing on either a Bosu or suitable wobble board. Work for a desired amount of time, stopping prior to poor technique or discomfort set-in. Always communicate with your partner, they should aim to apply enough pressure to force your core stability muscles to contract and work - not enough to knock you totally off balance or send the ball flying out off your arms. Avoid slapping the ball from underneath, or any direction that could send it into your partners face.
Swiss Ball Partner Bridge Hug Position yourself on a correct size Swiss Ball in a standard bridge placement, having your legs bent at 90 degrees, feet flat on the floor, upper thighs and back parallel to the floor with your upper back and shoulders resting on the Swiss Ball. There are a number of variations of this exercise, all dependent upon where you hold the second Swiss Ball. Tight across your chest, (easier) straight-arms above your chest or even with arms extended over head (harder). You can place more emphasis on the oblique's muscles by extending the ball out to the side. Whilst lying down and holding the second Swiss Ball tightly in your arms, keep your abs and back muscles contracted, as your partner gradually slaps against the side of the grabbed Swiss Ball (multi-directional), forcing you to contract your abs throughout the variation of slapping actions. It's important to communicate with your partner throughout the exercise to ensure that the correct amount of pressure is placed each time. Too easy and your not getting a workout - too hard and your thrown totally off balance utilizing other muscle groups to maintain the bridge position. Beginners keep the ball close to chest if you wish to try this exercise, make sure your partner applies on light pressure. Intermediates work with the ball extended above your chest to increase the core stability strength required to fix the position. Advanced work in a variety of positions. The exercise can be made harder by working on 1 leg or even having your eyes closed, so that you can't prepare for the slap. If the slapping causes a noise disturbance, simply aim to use a light push action on to the Swiss Ball. With all levels work for a comfortable period that stops before poor technique or discomfort sets in, (your partner should be informed when you want to stop). Avoid slapping the ball in the direction of the face, as this can cause discomfort if released.
Swiss Ball Extended Over-head Lie comfortably on your back, with your arms extended out to your sides, to be used for stability not to aid in the lifting movement. Place as suitable sized Swiss Ball close to your buttocks, and secure it in place with your legs bent over the top of it, pushing into the ball with your feet, alternatively you may wish to secure the ball between your feet and lower legs, (harder). Exhale and squeeze the ball with your lower-body, whilst contracting your abdominal muscles, aiming to slowly lift the ball up towards your head, in a smooth rolling action. Throughout your lifting movement, aim to keep the speed constant; focusing on feeling the abdominal muscles contract further throughout the lift. Inhale as you slowly lower the ball back down towards the starting position, however avoid letting the ball touch the floor, as this will force the abdominal to stay contracted. Avoid allowing the back to arch up off the floor; the movement should be from your pelvis, taking the ball no further than chest level. Advanced athletes may wish to perform this exercise using either a low pulley machine with suitable weight, or having a partner adding resistance with suitable resistance bands. The setup for the low pulley would to be attaching ankle collars around both ankles, with suitable flexible attachment to the lower cable connector. Be careful when working with cables and Swiss Balls, and the cable will often rub against the ball, causing excessive damage, making the ball dangerous to use. An easier and safer method, is to attach the middle of a resistance cable on to a low secure object, or have a partner hold it close to the floor, whilst you perform the exercise with each of the handles, hooked over your feet. Beginners should aim to perform 4 - 8 slow small movements, stopping if this causes lower back pain. Intermediates aim for 8 - 12+ reps in a slow controlled manner for 2 sets. Advanced aim for 2 - 3 sets of 12+ reps, aiming to progress onto the harder method of working with resistance.
Swiss Ball Kneeling Aim to perform this exercise with the assistance of a partner whom can provide balance in order to adopt the upright position, or utilize a handrail or similar sturdy object. Using a smaller slightly deflated ball will be easier than a larger firmer ball, with these being the choice for beginners. Position yourself behind the ball, and place your left leg and shin onto the left hand side of the ball. Keeping your hands out to the side, holding on to something if desired, aim to lift your right knee and shin onto the ball. With both knees and shins resting on the ball, slowly straighten your back, keeping your hands out to the side. Once in the upright position focus on keeping your abdominal and back muscles contracted whilst aiming to remain stationary and vertical on the ball. Pressing your feet into the back off the Swiss Ball will aid in your stability, however because there is a good chance that you will fall off, make sure that any dangerous objects are removed in case you land on these - if possible aim to place out some matting. Beginners should perform for as long as comfortably possible in the upright position, however aim to have a partner or secure object to work with. Intermediates aim to work as long as possible in the upright position, gradually aiming to take your hands away from your sides, placing across your chest. Advanced, begin as above, then extend your hands out to the side, however make small leaning movements to the front - back and sides whilst keeping your back straight, tilting from your pelvis to apply greater overload onto your core stability muscles. With a small amount of practice, this exercise will become easier to perform, and you may wish to incorporate some small Dumbbells whilst working the arms, i.e. (Biceps Curls).
Swiss Ball Bridge with Medicine Ball Partner Pass Normal / Oblique Position yourself on a correct size Swiss Ball in a standard bridge placement, having your legs bent at 90 degrees, feet flat on the floor, upper thighs and back parallel to the floor with your upper back and shoulders resting on the Swiss Ball. There are a number of variations of this exercise, which can include having your partner standing in front of you, to the side to work your oblique's or even on a Swiss Ball, themselves. With all methods it's important that the passing of the ball be performed in a manner that prevents injury to the catcher. Aim for the ball to be caught at chest level rather than close to your face, or slightly to the side of your center line to work the oblique's. Once caught the ball should be passed back to your partner, using a selection of passing methods. 1. Ball pass from the chest, contracting the abs on release. 2. Taking the ball overhead and passing with straight arms. 3. Twisting to one side, taking your arms horizontal to the floor, then rotating to pass back to a standing partner only. 4. If your partner is standing, aim to pass the ball back to their waist level, chest level and just above their head. Concentrate on contracting your abs at both the point of passing and point of catching the ball. The weight of the ball will place a huge impact on the difficulty level of this exercise, and as such beginners should use either a softball or soccer ball, with the catching and passing being performed only at the chest. Intermediates aim to work with a light medicine ball for all movements only progressing to a heavier ball once good technique has been established. Advanced as with the intermediates should begin with a lighter ball, however try and work with your feet closer together to reduce your stability, or even with one foot raised. It's essential that good communication occur between partners. Say where you want the ball to be passed to, and also where you intend to throw the ball back. All fitness levels should work within their own limits, stopping before poor technique or poor passing skills occur.
Standing Incline Bench Roll Out Adjust a suitable bench to an angle of 30 - 45 degrees, (the lower the angle the harder the exercise).
Place the Swiss Ball on the lower end of the bench, whilst standing arms length away, keeping both hands in contact with the ball, just below the center point. Keeping a slight bend in your legs, contract your abs, and slowly roll the ball up the bench in a controlled manner, concentrating on keeping your back straight throughout. Your final position should find you with your arms extended straight, with the ball resting on your forearms and hands, whilst your feet are on their toes. Pause in the final position for a few seconds, prior to returning back to your starting position, by rolling the ball back down the bench. Beginners may find it difficult to roll both out and then back, so after the final extended phase they should step forward, in order to stand up prior to repeating the movement again. Beginners should aim to work with a larger (easier) ball, for only a half movement up the bench, stopping if they feel excess pressure on the back, for 3 - 6 roll outs. Intermediates aim for a slightly smaller ball, for 4 - 10 roll outs. Advanced work for 8 - 12+ roll outs in a controlled slow motion repeated twice.
Dual Swiss Ball Plank This exercise is extremely difficult with regards to balance, and as such should only be tried by confident persons.
Place your feet either side of the center on the rear ball, and rest either your forearms or palms on the front ball, as in a standard plank position. Focus on keeping your core stability muscles contracted throughout the movement to prevent your hips sloping down. Stay fixed in this position for a long as comfortable, without feeling any discomfort or poor technique coming into play. A variety of hand positions can be utilized to increase the difficulty level, likewise you may want to try this exercise whilst performing some slow press-ups, (very difficult). Begin the exercise with larger Swiss Balls of the same size and inflation, progressing to different size balls if you desire.
Feet Raised Swiss Ball - Bosu - Press-Up This exercise is only suitable for persons with developed upper-body and abdominal strength.
Position both feet on the top of a Swiss Ball, with your hands on the edge of a reversed Bosu, aiming to keep a straight-line through your shoulders - hips and ankles. Focus on holding this position without allowing your hips to drop, by keeping your abdominal and back muscles contracted throughout. Dependent upon your upper-body strength, you may wish to perform a number of pressups, however this is a tough exercise to carry out with good form, so stop prior to poor technique, even if you have only managed a few reps. Don't be disillusioned if you can only perform 1 or 2 reps, as this is a progressive exercise, and progression produces positive results. Begin this exercise without either the Swiss Ball or Bosu, and then introduce them both once you can maintain good technique for 10+ reps. Using Swiss Balls of different sizes will enable you to work a greater variety of muscle groups.
Swiss Ball Static Push Up Using only your bodyweight, this is an excellent exercise for developing both upper-body and abdominal strength, however is only suitable for advanced persons.
Position yourself on the Swiss Ball, so that your hands are placed slightly forward of the centerline, with your arms straight, and a straight line through your shoulders - hips and ankles, with the weight on your toes, which should be extended behind. Slowly lower your chest to the Swiss Ball, bending at your arms, contracting your core stability and upper-body muscles to fix yourself in this lower position for 4 - 10 seconds. If you find that your upper-body is straining to either hold this position, or push-up to the starting position, you may want to rest your knees on the floor and use a smaller Swiss Ball. Concentrate on keeping the body position fixed; avoid allowing your hips to drop, or the ball to roll forward. Working with 1 foot raised will increase the instability of this exercise, and thus make it harder. Numerous hand positions can be adopted to work the upper-body (close hands = Triceps) or (wide hands = Chest and Front Deltoids). Aim to gradually progress the amount of reps that you can perform, and also the set time that you can maintain in the fixed lower position. The exercise can be made harder by having your feet placed on either a Bosu or suitable wobble board.
Swiss Ball Arms and Legs Extended Reverse Curl This exercise is only suitable for advanced people who have no lower back injuries.
Place a Swiss Ball on the top of a flat bench or raised step-box that is large enough to raise your buttocks slightly higher than your shoulders, when you rest your abs and chest on the ball. Grasp the bench firmly with both hands, tucking your elbows into the front of the ball, whilst looking down to the bench. Exhale and contract your buttock muscles, whilst focusing on using the muscles of your lower back to raise your legs, so that your ankles - knees - hips and shoulders ideally form a straight line. Hold the upper position for a split second, prior to exhaling and slowly returning your feet back to your starting position, which should keep your feet off the floor. Intermediates may wish to try a similar method, however place a under inflated ball directly onto the floor, and perform the same action, however this time your hands will ideally be grasping something at floor level, and during each movement, you may wish to release any pressure on the back, by placing your feet on the floor. Advanced may wish to make this exercise harder by adding a small amount of resistance to the feet, in the form of ankle weights, or resistance tubes. Its important to stress that only a small amount of resistance is needed to make this exercise harder, it is better to perform the exercise in a slower motion prior to adding resistance. Aim to perform a suitable amount of reps that enables you to keep good technique without discomfort. Look at performing 2 - 3 sets, having a good stretch between sets, making a note not to force yourself to do the same amount of reps in each set.
Swiss Ball Reverse Back Extension This exercise is only suitable for advanced people who have no lower back injuries.
Place your lower abs in the center of the Swiss Ball, with your back extended straight down towards the floor, aiming to rest your forearms directly onto the floor. Exhale and contract your buttock muscles, whilst focusing on using the muscles of your lower back to raise your legs, so that your knees - hips and shoulders ideally form a straight line. Hold the upper position for a split second, prior to exhaling and slowly returning your feet back to your starting position, which should keep your feet off the floor. Advanced may wish to make this exercise harder by adding a small amount of resistance to the feet, in the form of ankle weights, or resistance tubes. Its important to stress that only a small amount of resistance is needed to make this exercise harder, it is better to perform the exercise in a slower motion prior to adding resistance. Aim to perform a suitable amount of reps that enables you to keep good technique without discomfort. Look at performing 2 - 3 sets, having a good stretch between sets, making a note not to force yourself to do the same amount of reps in each set.
Swiss Ball Reverse Russian Twist An excellent exercise for developing the muscles associated with rotational trunk movement, whilst strengthening the upper-body in a static position.
Only suitable for intermediates and advanced persons, due to the upper-body strength and stability skills required. Roll yourself over the ball, so that your hands are on the floor, inline with your shoulders, keeping your arms straight with palms facing forward. Keeping your back straight, hook both feet over the Swiss Ball, grasping it with your shins, keeping your legs bent at 90 degrees. Once this position has been adopted, contract your abs and upper-body to fix the straight back position, whilst you aim to rotate your knees out to both sides, either alternating sides, or working one side at a time (harder). Advanced persons should aim to hold the final position for 1 - 2 seconds, prior to returning back under control. Focus on a slow rhythmical movement that avoid any jerking movements, especially at the end of the final phase. Aim to work either single or alternate sides for as many repetitions as you feel comfortable with.
Swiss Ball Superman This exercise is best performed on a smaller size Swiss Ball, or one that has not been inflated too hard. A varied selection of positions can be adopted, initiate them all by resting your stomach on the top of the Swiss Ball, keeping your feet and hands on the floor. Contract your abs and lower back, and extend your arms out, keeping them in line with your body, whilst your feet remain on the floor. Stop immediately if you feel any pain in your lower back, as this exercise places a lot of pressure on that area. You can perform the movement whilst keeping 1 hand on the floor, which will reduce the stress on the back, aiming to gradually build up to 2 hands off the floor, and then 2 hands plus 1 leg; to the final Superman position of both hands and feet extended straight. With all positions, aim to hold in the final phase for 4 - 6 seconds, prior to relaxing and repeating again. Placing either a step-box platform, or towel around the ball, will help aid stability, as this is an advanced exercise.
Beginner's aim to gradually build up the method from 1 hand off to both hands off, but always keep both feet on the floor. Aim for 2 sets of 4 - 8 reps, having 30 seconds rest between sets. Intermediates aim to build up to both hands off the floor, and then 1 foot also. Look at working for 6 - 10 reps in a controlled manner for 2 sets, with 30 seconds rest between sets. Advanced, work as above, but aim for the complete Superman position, practice and patience will get you the results.
Swiss Ball Bar Exchange A good exercise for developing both all-round abdominal strength and body balance.
Rest your shoulders and upper back on a suitable sized Swiss ball, keeping both feet flat on the floor, shoulder width apart. Using either a weighted bar, or broomstick (Don't use a Dumbbell), hold the weight in the middle, arms straight, so that one end points to you head, whilst the other points to your feet. Grasping the bar with just one hand, take the bar out to your side, keeping a slight bend in the arm, lowering until the arm is horizontal to the floor, before returning back to the center point. You can either repeat again on the same side (harder), or alternate sides throughout the exercise. Beginners aim to work alternate sides for 8 - 12 reps each side repeated twice. Intermediates work alternate sides for 3 sets of 10 - 15 reps for 2 -3 sets using a suitable sized bar. Advanced work as above, however work one side at a time. Avoid using a bar that is to heavy, reducing the lowering phase will reduce the effort required if the bar feels heavy, however never lower your hand any further than your shoulder.
Swiss Ball Single Arm Chest Press This exercise can be performed with or without weights, working both your oblique and chest muscles.
Position your back centrally on the Swiss Ball, with your feet firmly flat on the floor, double shoulder width apart, toes facing outwards. Aim to keep your shoulders off the ball throughout the movement, as this will aid in keeping your abdominal muscles contracted. Focus on keeping your lower back and buttocks on the ball throughout the exercise, as you slowly lift one shoulder 6 - 10 inches higher, taking the arm of that side straight up, whilst allowing the elbow on the other side to come down. Beginners aim to work for 5 - 8 reps each side for two complete sets, alternating each side, without weights. Intermediates aim to work for 2 - 3 sets of 8 - 12 reps each side either alternating or working one side at a time (harder). Advanced work as above, ideally with a small weight in each hand, or alternatively, hold in the final phase for 2 - 4 seconds.
Swiss Ball 1 Arm Roll-out A difficult exercise that should only be attempted by conditioned persons, using a slightly deflated Swiss Ball.
Adopt a kneeling position, with one hand placed firmly in the central part of the Swiss Ball. Slowly enable the ball to move forward, as you lean from your knees to keep your hand in full contact with the ball.
In the final outward phase, look at holding the position for a few seconds prior to returning back to the start. You may initially find it difficult to bring the ball back whilst keeping your hand in full contact with the ball, aim to gradually build up both your range of movement and length of time whilst in the final phase. You may want to try this exercise with a straight arm, keeping only your hand in contact with the ball, or buildup to a full arm extension, aiming to get your arm almost horizontal to the floor.
1 Foot Raised Sit - Up Lie on your back, with one leg bent at 90 degrees, with your other leg resting on the Swiss Ball.
Interlock your fingers behind your head, keeping your elbows pointing out to the side. Use your hands to support the weight of your head, not to pull yourself up with, your abdominal muscles should only perform this. Keep your chin away from your chest throughout the movement, by looking upwards, aim for your spine and head to be aligned. Exhale and slowly lift your shoulders - elbows - head, as a complete unit, avoiding bringing in your elbows or bending the neck. On full contraction of the abs, you should aim to have lifted 30 degrees off the floor, holding the position for a split second prior to inhaling and lowering under control ready to perform your next rep. Beginners, should aim to perform 2 sets of 8 - 10 reps, however if this is difficult or causes any pain in your back, have both feet supported. Intermediates aim for 12 - 20 reps repeated twice. Advanced work for 20 - 30 reps repeated three times. The key focus point for this exercise is the speed you perform the movement. Avoid momentum and bouncing off the floor, keep the action smooth and slow so that you can feel your abs contracting.
Swiss Ball Forward Roll Out A difficult exercise to perform in the standing position, beginners and intermediates should initially perform this exercise whilst on their knees.
Place both hands in contact with the ball, just below the center point, whilst leaning on the ball with straight arms, at a 45 degree angle to the floor. Keeping a slight bend in your legs, contract your abs, and slowly roll the ball across the floor in a controlled manner, concentrating on keeping your back straight throughout. Your final position should find you with your arms extended straight, with the ball resting on your forearms and hands, whilst your feet are on their toes. Pause in the final position for a few seconds, prior to returning back to your starting position, by rolling the ball back towards you, using your hands to roll the ball back.
Beginners will find it difficult to roll both out and then back, so after the final extended phase they should sit up prior to repeating the movement again. Beginners should aim to work with a larger (easier) ball, for only a half movement (forward phase), stopping if they feel excess pressure on the back, for 3 - 6 roll outs, ideally resting and rolling on their forearms, whilst on their knees. Intermediates aim for a slightly smaller ball, for 3 - 6 complete roll outs. Advanced work for 8+ roll outs in a controlled slow motion repeated twice.
Swiss Ball Crab Walk This exercise works all of the main muscle groups, including those associated with core stability.
Place the Swiss Ball with sufficient space to maneuver around it. Make sure that your hands and the top of the Swiss Ball is dry, and position your hands either side of the centerline, with your fingers pointing down towards the floor. Place both feet flat on the floor, with your legs bent at 90 degrees, keeping your hips inline with your knees and your arms straight. Aim to move your feet all the way around the Swiss Ball in small movements, moving one hand and foot at a time, aiming to keep your hips inline with your knees by contracting your abdominals throughout. Avoid this exercise if you suffer with wrist or lower back problems. Beginners perform 1 turn in each direction, resting when necessary. Intermediates aim for 2 - 3 turns in each direction, resting when necessary. Advanced build up to 5 + turns in each direction. The exercise can be made harder by either resting a medicine ball on your thighs, or squeezing a soft ball between your knees.
Swiss Ball Scissor Leg Reverse Curl This exercise is best performed on a smaller size Swiss Ball, or one that has not been inflated too hard. Lie comfortably on your back, with your arms extended out to your sides, to be used for stability not to aid in the lifting movement. Place as suitable sized Swiss Ball between your feet, securing it in place with the lower foot, and upper ankle. Exhale and squeeze the ball with y o u r l o w e r - b o d y, w h i l s t contracting your abdominal muscles, aiming to slowly lift the ball up towards your head, in a smooth rolling action. Throughout your lifting movement, aim to keep the speed constant; focusing on feeling the abdominal muscles contract further throughout the lift. Inhale as you slowly lower the ball back down towards the starting position, however avoid letting the ball touch the floor, as this will force the abdominal to stay contracted. Avoid allowing the back to arch up off the floor; the movement should be from your pelvis, taking the ball no further than chest level. Advanced athletes may wish to perform this exercise using either a low pulley machine with suitable weight. The setup for the low pulley would to be attaching ankle collars around both ankles, with suitable flexible attachment to the lower cable connector. Be careful when working with cables and Swiss Balls, and the cable will often rub against the ball, causing excessive damage, making the ball dangerous to use. Beginners should aim to perform 4 - 8 slow small movements, stopping if this causes lower back pain. Intermediates aim for 8 - 12+ reps in a slow controlled manner for 2 sets. Advanced aim for 2 - 3 sets of 12+ reps, aiming to progress onto the harder method of working with resistance.
Swiss Ball Windmill A good exercise for developing your abdominal and adductor (inner thigh) muscles, however should be avoided by beginners.
Lie on your back, with your arms extended out to your sides to aid your balance, avoid using your arms to help you lifting your legs up. Place a suitable sized Swiss Ball between your heels, with your legs straight. Keeping your legs straight aim to rotate the ball around in a smooth horizontal circle, by bringing the ball up to your chest, then around to one side, away from your body then finally back up to the other side. Focus on keeping the movement smooth and slow, beginning with small movements to help warm-up the muscles being used, gradually increasing the size of the circles. You may want to work in 1 direction at a time, or alternate with each complete circle. Avoid lowering down to far, as this will cause an arch in your back, which increases the stress on your lower back muscles and joints. All levels should aim to work for a comfortable amount of reps maintaining good form throughout.
Swiss Ball and Medicine Ball Oblique's A good exercise for developing strength in your core and oblique muscles, however not suitable for persons with lower back problems or beginners.
Position yourself on a suitable sized Swiss Ball, in a normal sit-up position, keeping both feet flat on the floor, with your thighs and upper body horizontal to the ground. Begin the movement with both arms extended straight out holding a suitable sized Medicine Ball. As you lift yourself up, bring the Medicine Ball over your head, lowering it all the way down towards the hip of one leg. Reverse the movement again so that you get back to the starting position and repeat, however this time take the ball to your other side. Focus on keeping the movement slow and controlled, feeling the muscles being worked in your final rotating phase, avoiding any jerking movements to try and force your body around. All levels should aim to work for 2 - 3 sets with a suitable sized Medicine Ball for a comfortable amount of reps.
Swiss Ball Resistance Oblique Twist An excellent sports specific exercise that requires lateral body rotation. Attach a suitable resistance band to a secure object, ideally at waist level, positioning yourself so that there is always a slight resistance on the band, in order to help keep your abdominal muscles contracted. Commence the movement with both arms extended to one side, grasping a handle on the band. Rotate your trunk around in a smooth motion, taking your arms across your body, around to the other side. Focus on keeping your back straight, allowing the movement to be made using your abdominal muscles rather than those of your upper body. This exercise can obviously be made harder with the amount of resistance being applied from the band, however focus on having a medium level of resistance throughout, which will enable you to rotate smoothly in a complete movement, rather than a final jerking phase. Alternatively by lifting one foot off the floor will increase the muscles being used within the abdominal region. Beginners should use a very light resistance band, ideally rotating around with arms bent, so that the arms are bent at 90 degrees. Perform 8 - 12 reps each side for 2 sets. Intermediates look at performing 2 sets of 10 - 15 reps with a suitable resistance band. Advanced work for 2 - 3 sets of 10 - 15+ reps with a suitable band, aiming to keep the arms straight, with one of the sets having one foot off the ground.
Swiss Ball Windmill Rotate A simple however effective exercise that can be performed by most people throughout the day.
Begin in an upright-seated position, on the center of the Swiss Ball, with both arms extended out to your sides. Exhale and slowly lower one hand down to your opposite foot aiming to keep a straight line through both arms. Inhale and lift back up to the initial starting position, then repeat again on the other side. Focus on keeping the action smooth, working within your own limits in order not to force your hand down in the final phase. Each lower down and rise back up should take 5 - 8 seconds, avoid momentum as this greatly reduces the effectiveness of the muscles being worked. Beginners aim for 8 - 10 slow reps each side. Intermediates and advanced work for 15+ reps each side in order to help warm-up your muscles for more advanced exercises.
Swiss Ball Hip Roll Lie on your back, with both arms extended out to your sides, however avoid using your upper body throughout the movement.
Grasp a suitable sized Swiss Ball between your heels and buttocks, whilst keeping your upper body in contact with the floor. Slowly lower your knees down to one side then the other, by lifting the Swiss Ball a few inches off the floor, keeping your legs bent at 90 degrees with your pelvis tilted upwards using your lower abs. Focus on keeping the action smooth and slow, avoiding actually touching the floor in order to keep the abdominal muscles contracted throughout. Beginners perform 8 - 12 turns each side, however rest the Swiss Ball on the floor. Intermediates perform 12 - 15 turns each side, legs at 90 degrees, Swiss Ball off floor. Advanced perform 12 - 15 turns for 2 sets each side legs bent at 90 degrees, holding in the final phase for 1 - 2 seconds. Concentrate on contracting your abs throughout the movement, aiming to work as slow as possible.
Swiss Ball Static Press-Up Position Not suitable for beginners or persons with lower back problems, working in a static position will help strengthen the deeper core stability muscles. A number of different methods can be used, from a standard both feet on the ball with hands on the floor, or with either one foot or hand raised. Throughout the action, aim to keep all of your muscles contracted that are being used to maintain the static position. If you find that your upper body strength prevents you from holding the position for a suitable amount of time, then you may want to rest your forearms on the floor. If working with either one foot or hand raised, you will need to adjust your position in order to adapt to the transfer of bodyweight. If lifting one of your arms, aim to have your feet and lower leg on the Swiss Ball, just over the center line for the side of the arm your lifting. If lifting one leg, aim to place your arms wider apart, with your palms facing slightly outwards. Position your foot and lower leg centrally on the Swiss Ball. Regardless of what method you aim to use, gradually build up the length of time you can comfortably hold the exercise for.
Begin with the two-foot - two hand version, then aim to work with one hand, then finally the two handed - one-foot version. By working with a partner so they can prevent the ball from moving, will enable you to adapt the starting position easier. Having a soft surface underneath (matting) will help prevent any bruising, as this can be a difficult exercise to initiate.
Swiss Ball Trunk Twist This is a good exercise for beginners, and can be performed either seated or standing.
Grasp a suitable sized Swiss Ball with both hands, applying a good amount of pressure on the ball to increase the contraction of your abdominal muscles. Keeping your back straight, exhale and slowly rotate the ball around from your waist to a comfortable position to one side. Inhale and return back to the center position before repeating again on the other side. Each movement needs to be smooth and slow, aiming to spend 5 - 8 seconds to complete each turn to one side. Focus on keeping the pressure on the ball with your hands, maintaining a straight back and avoiding any force to rotate yourself around, especially in the final phase.
It is essential when exercising to keep your bodies muscular frame as symmetrical as possible. This is to say, if you're developing the muscles of the abdominal region, you should also develop the muscles around the lower back. Incorrect muscular balance (simple working the abs) will lead to poor posture, whereby the abdominal muscles will pull your body trunk forward, causing strain on the lower back. Whenever you complete any abdominal workout, aim to finish with some simple back care / strengthening exercises, followed by a good stretching routine to help ease the tension within the muscles. 1 Arm Dorsal Raise Lie on your front, keeping your toes on the ground, placing one hand and forearm flat on the floor, with the other hand, resting on your forehead, palm facing the floor.
Slowly lift one shoulder off the floor, with your elbow pointing upwards, keeping the other forearm flat on the ground. Lower under control and repeat 5 - 15 times each side, 1 repetition every 2 seconds.
Progress to performing two arm dorsal raises; remember to keep both feet in contact with the floor at all times.
Hand Through Rest both knees on the floor, under your buttocks, whilst keeping a straight back, support your upper body by placing one hand on the floor.
Extend the other arm across your body, twisting slowly at your waist to take the hand out to your opposite side. Repeat 5 - 10 times each side, in a slow controlled manner. Pluto Sniff Rest on all fours, keeping your knees shoulder width apart, and your hands under your shoulders. Keeping your knees and hands in contact with the floor twist from your sides, aiming to look over one shoulder towards your hip. Alternate from one side to another, in slow steady movements, gradually increasing the range of movement. Work for 10 - 15 movements each side, with each movement taking 3- 5 seconds.
Superman Rest on one knee, and you're opposite hand, keeping the knee below your hip, and hand below your shoulder. Extend your other arm straight out to your front, whilst extending the opposite leg to your rear. Bring both arm and leg back inwards, and repeat either again on the same side, or alternate sides, performing 10 - 20 repetitions each side.
A healthy diet should contain the right balance of nutrients necessary to provide and utilize energy and to enable growth and repair to sustain life itself. Nutrition is broken down into six main food groups, these are macro and micro nutrients, which we need in amounts dependent upon are age, size, sex and outgoing calorie expenditure. The macro nutrients are Carbohydrates (CHO) - Protein - Fat. The micro nutrients are Vitamins and Minerals, which are required in far smaller amounts, however are the most often neglected but necessary elements of a healthy body. The final food group is actually (H2O) water, essential to sustain life and required to maintain optimum performance. CARBOHYDRATES Carbohydrates are a primary source of energy (4 calories per gram), found in most foods, especially in the form of sugar in today's junk food carbohydrate diet. Carbohydrates are converted by the body into glucose, which is then stored in your muscles and liver. The glucose is converted to glycogen for storage within the specific muscle, which will lock the glycogen within the muscle. Muscle fatigue takes place when the glycogen within the specific muscles becomes depleted, its important to know that the glycogen stored within an individual muscle can not be used for another muscle. Because glycogen stored in your muscles, can not be released back into your blood stream as glucose, your liver will break down its glycogen stores into glucose, enabling your blood stream to transport the glucose to the working muscles. • •
75% of glycogen is stored in the muscles. 25% of glycogen is stored in the liver.
Its important to remember that all excess CHO will be stored by the body, not as glucose or glycogen, but as FAT, this is why a lot of people on low fat diets still continue to put on weight, they consume excess calories from CHO not fats. Glycogen is stored in your muscles and liver, with approximately 3 times its own weight of water, in order to help the chemical breakdown of energy and heat produced. For persons who decide to go on a CHO reduced diet, such as the Atkins Diet, they will obliviously lose a lot of weight in the first few days, unfortunately this weight is what the body will require to function properly, water and glycogen.
Losing these valuable reserves will prevent the body working at an optimum level, especially any form of exercise or mental concentration, as the brain relies on its energy source of glucose from the blood stream. FUEL RESERVES IN A PERSON WEIGHING 70 KG Potential energy available (kcal)
Glycogen
Fats
Proteins
Liver
400
450
400
Adipose tissue FAT
0
135,000
0
Muscle
1,200
350
24,000
Your CHO intake will vary dependent upon your demands, you may be expending a high amount of calories in your lifestyle (work) or simple through your exercise. Aim to get around 60% of your calories from natural unrefined sources of complex CHO. Your body will break down CHO into glycogen far quicker after exercise, so aim to refuel within 2 hours of finishing your workout. Eating small regular meals throughout the day, will help keep your blood sugar levels at an optimum level, especially if they contain good sources of complex CHO, rather than sugary based foods, which will give you an instant high, followed by a depression. Avoid taken large meals with high CHO content late at night, or eating large meals close to your sleep time, especially if you're concerned about your body fat levels.
CALCULATING CHO REQUIREMENTS Activity Level
Grams CHO / KG /Day
Light < less than 1 hour per day.
4-5
Light / Moderate - 1 hour per day.
5-6
Moderate - 1 or 2 hours per day.
6-7
Moderate / Heavy - 2 to 4 hours per day.
7-8
Heavy > more than 4 hours per day.
8 - 10
Complex Carbohydrate's: Natural, raw, unrefined, or unprocessed carbohydrates are surrounded by other factors such as proteins, fats, vitamins, and minerals. Carbohydrates in the natural form should be the only ones we consume in any quantity. All of these carbohydrates contain some fibre (cellulose) which is impossible to digest, thereby giving bulk to the foods we eat. Good examples of these carbohydrates are: •
Potatoes, Whole grain bread, Brown rice, Wholemeal pasta, Fresh or frozen vegetables and Pulses.
Simple Sugars:In the U.S. diabetes is fast becoming one of the countries biggest killers, due to the fast amounts of sugar laced in refined products. • Sugar is an anti nutrient containing no vitamins and minerals, yet in order for the body to make use of sugar it needs B complex vitamins. • Sugar is an irritant to the stomach and creates gastric acid contributing to heartburn and ulcers. • Sugars can cause enlargement of the liver, kidney and adrenal glands as well as an increase in the production of insulin, estrogen and adrenal hormones. •
Food Examples Containing Sugar's: • • • • • • • • •
Cakes and biscuits: Fruit cake, Iced cakes, Jam Sponge, digestive. Drinks: Cola, Ribena, Orange juice, Drinking chocolate, Beer. Puddings: Fruit Yogurt, Crumbles, Fruit in syrup, Pastry's, Ice Cream. Spreads: Jams, Honey, Lemon curd. Breakfast cereals: Sugar coated cereals, Muesli. Soup: Tomato soup. Sweets: Most sweets like chocolate and wine gums. Sauces: Sweet pickle, Tomato ketchup, Chutney. Fruits and Vegetables: Bananas, Peas, Baked beans, Apples, Sweet corn.
During exercise, certainly over long periods 60 / 75 minutes plus, you should find that consuming CHO in the form of a banana or sports drink beneficial to your performance, always practice with any food intake in training, not just on your race day to make sure that your body becomes accustomed to the intake. Its important to take regular vitamin and mineral supplements to help the body function optimally, especially vitamin B for those on a high CHO diet.
PROTEINS Proteins are one of the essential food ingredients, described as either first class proteins, or second class proteins, made up of long chain amino acids, either essential or nonessential. Twenty-two amino acids have been identified as necessary for body growth, rebuilding of cells and health. Fourteen of these amino acids can be made within the body (non-essential) whilst eight (essential) must be obtained via food. First Class Proteins (complete proteins) contain sufficient amounts of all the essential amino acids, having a High Biological Value (HBV) e.g. meat, fish, eggs and dairy products, non-animal sources include soy foods, tofu, soy milk and quorn. Second Class Proteins (incomplete proteins) contain just some of the essential amino acids, Low Biological Value (LBV); vegetarian diets need to be carefully balanced, as vegetable proteins are second-class. Vegetarians can obtain their protein requirements from such foods like beans, rice, tofu, quorn, nuts, fruits, vegetables and seed foods. These foods contain the eight essential amino acids, however not all in their sufficient level for the liver to synthesis correctly. Combining incomplete proteins together will improve your protein intake, e.g. Rice with Beans - Wheat with Beans - Nuts with Vegetables - Grains and Pulses. Protein drinks and shakes are often high in whey protein and are a good source of protein supplement. Functions of Protein Proteins are used to build the structures that make up our bodies, growth and repair. Muscle tissue - About three-quarters of the dry weight of human muscle tissue, is made up of protein. Structural tissues such as tendons, skin, hair and nails are all made from protein. Bones - Once the minerals such as calcium have been removed, you are left with a protein called collagen. Organs - Your body's vital organs such as liver, kidneys heart and lungs are all made from proteins. Functional proteins are specific to enabling the body to function physiologically. Enzymes - Millions of chemical reactions occur in our body cells each day, these enzymes (peptides) help speed up the reactions. Hormones - Released into the blood stream to act as signals for the body, and aid in regulating proper body function.
Immune system - Specialized cells that aid to maintain good health. A source of Energy Protein amino acids can be converted to glucose, in order to fuel the muscles, however it is important maintain glycogen energy levels within your muscles to help prevent excessive protein breakdown. During exercise, or strenuous work, the body will go into a self-catabolism state, actually breaking down the structures within the body. This is because micro tears are caused when our bodies are placed under physical stress, and the body then breaks down the structures worked, in order to rebuild them stronger. This building-up process is called Anabolism, it occurs after exercise, during rest periods, providing the essential amino acids (proteins) have been supplied to the body. This why correct protein intake and rest is essential for optimum body performance for both athletes and healthy living. Recommended Amounts: A good general rule of thumb for determining protein requirements would be one gram of protein for every kilogram (2.2 lbs.) of body weight. This rule does not take into account a person's body composition, activity level, age or for women only, pregnancy. Aim to have the amount balanced out through out your meals, as your body cannot store protein. The following gives an outline for protein consumption. AGE PERIOD
DAILY INTAKE
Under one year
3.5 grams / 2.2lbs
One to three years
40 grams
Four to six years
50 grams
Seven to nine years
60 grams
Ten to twelve years
70 grams
Thirteen to twenty years
75 - 100 grams
Male adult
70 - 100 grams
Female adult
60 - 90 grams
Pregnant
85 - 100 grams
Lactating
100 - 200 grams
100 - 200 grams Protein deficiency may lead to abnormalities of growth and tissue development. The hair, nails and skin especially will be affected and muscle tone will be poor. Loss of body protein can occur as a result of particular bodily stresses such as surgery, hemorrhage, wounds or prolonged illness. At times of stress, or exercise it is necessary to consume extra protein in order to rebuild or replace used or worn out tissues. Our bodies can't store excess protein; likewise our bodies can only absorb around 25 - 30 grams of protein per meal. The excess protein needs to be broken down (deamination) which takes place in the liver and involves splitting the amino acids into an amino group and acid group. The amino group contains nitrogen, that can't be stored and becomes converted to ammonia, which is toxic to the body, and as such is converted to urea, and sent to your kidneys to pass through your bodies urinary system. Kidney damage can be caused due to an over-load, if excess protein is eaten, especially in large amounts such as in the Atkins Diet. The acid group contains carbon, hydrogen and oxygen, which are then converted to carbohydrate (CHO). As with all excess CHO, if not used, it will be converted to adipose tissue (body fat).
FATS Fats should be selected using the first rule basic to a good diet, consume foods in their natural state, and not to eat excess calories, especially if aiming to lose weight. The best sources of fat are those that are natural, and second, not susceptible to free radical damage through oxidation. The good fats include olive oil, where as vegetable fat oils are all subject to rapid oxidation because of their molecular structure, and should be avoided. •
Fats represent the most concentrated form of energy in our diet, 9 calories per gram. • Fats are important carries of vitamins A,D,E and K. • Deposits of fat help to protect body organs and provide insulation. • Fat helps to coat the nerves in a myelin sheath and protects the brain. All fats contain a mixture of the three types of fatty acids (saturated, mono saturated and polyunsaturated) They take their name from whichever of the three occurs as the predominant fatty acid. Saturated fats are usually hard at room temperature and come primarily from animals except for coconut and palm oil. Saturated fats are extremely stable molecules, because of their close molecular structure. Unsaturated fats are usually liquid at room temperature and come primarily from vegetable oils and oily fish (herring, mackerel, trout, and salmon). Unsaturated fats, contain far more open or unpaired bonds, this leaves the molecule vulnerable to rancidity form oxidation. These rancid fats and oils are the leading cause of heart disease due to the damage they cause on the artery walls. If the chain contains only one double bond it's a Monounsaturated fat. The heating of any fat or oil speeds up the process of rancidity. (E.g. olive oil, rapeseed oil, peanut oil, avocados). If the chain contains two or more double bonds, it is called a Polyunsaturated fat (e.g. sunflower, corn oil). Hydrogenated fats are most harmful to the body. Hydrogenation is a process by which naturally unsaturated oils are changed into saturated oils by forcing hydrogen ions into the bonds of the unsaturated oils under extreme pressure. The body is not designed to digest, or utilize these unnatural substances. In the manufacture of margarine's or many food products (e.g. biscuits), hydrogenated oils are used as a cheap ingredient. IMPORTANT POINTS TO NOTE • • • • • •
The heating of any fat or oil speeds up the process of rancidity. Read labels carefully and choose foods with lower percentages of fats. Lean cuts of meat are more suitable than cheaper beef burgers or sausages. Try to avoid adding fat to your cooking, grilling, boiling, poaching, steaming or micro waving instead of frying. If you do fry, use a non-stick pan and as little oil as possible. Look at the natural fats that you consume like milk, cheese and butter, aim to choose a lower fat option i.e. semi skimmed milk, or just spread the butter thinner.
VITAMINS Vitamins are generally divided into two basic groups, the fat-soluble and the water-soluble vitamins. The fat-soluble are A,D,E, and K. They are found in foods of the fatty varieties, since fats are needed to transport, absorb and utilize these vitamins within the body. Their main function is to protect the cell membranes, (cell outer wall) to enable the billions of cells within the human body to breathe and receive valuable health maintaining nutrients. Fat-soluble vitamins are stable in temperature changes, hence less likely to be damaged during cooking or freezing, however deficiency can occur if the body has problems absorbing them via the intestinal tract, along with fatty foods. Unlike the water-soluble vitamins, the fat-soluble vitamins can be stored within the body (liver). Whilst a diet low in these vitamins can cause ill health, excess fat-soluble vitamins can cause a state of toxicity, so avoid an excess of these vitamins, especially in the form of supplements. Water-soluble include the vitamin B complex group and vitamin C. Excess water-soluble vitamins, are passed through the body via the urinary tract, as these vitamins are not able to be stored by the body. Modern eating habits, high in refined carbohydrates with excess sugar, lead to a deficiency in the B complex vitamins, and as such these should be taken regularly. Water-soluble vitamins are not generally stored within the body for any length of time. They are absorbed easily, as they do not rely on the presence of fat or bile to aid absorption. RDA (Recommended Daily Allowance) is the amount of each vitamin we need to prevent such problems such as Rickets or diseases such as scurvy, not the amounts that our bodies actually need. As with today's world full of pollution and mass-produced genetically modified chemically feed foods, it is obvious that both vitamin and mineral intakes need to be supplemented in another form. Aim to get your vitamins from both fresh foods, ideally organic and quality vitamin supplements.
MINERALS Minerals are essential for the normal regulation of metabolism, hormonal, nervous interactions and numerous functions to enable our bodies to perform, including unlocking the energy contained within our diet. Calcium Builds strong bones and teeth and is needed for muscle growth. Helps in normalizing blood clotting and is essential for rhythmic heart action and the transmission of nerve impulses. Also may help prevent bone loss associated with osteoporosis. Found in milk and milk products, such as yogurt and cheese. Whole grains and unrefined cereals, green vegetables, bone meal with vitamin D, sardines, salmon, soybeans and peanuts. Effective with Vitamin A, Vitamin C, Vitamin D, Iron, Magnesium, Manganese, and Phosphorus. Chromium Helps in carbohydrate utilization. Involved in metabolism of glucose (for energy) and the synthesis of fatty acids and cholesterol. Helps bring protein to where it is needed. Essential for developing and maintaining healthy bones and teeth. Assists in blood clotting, muscle contraction and nerve transmission. Helps reduce risk of osteoporosis. Found in unsaturated fats (such as corn oil), meats, clams, brewer's yeast, liver, whole grain, cereal, chicken, and shellfish. Iron Necessary for production hemoglobin, and oxygenation of red blood cells, builds up blood quality, and increases resistance as well as increasing energy production. Found in liver, lean meats, eggs, whole grain breads and cereals, fruits, vegetables, and brewer's yeast. Amount needed is higher in women of childbearing age. It is most effective with vitamin B-12, Folic Acid. Magnesium Needed as a key substance in proper functioning of nerves and muscles and healthy maintenance of bones. Helps protect the arterial lining from the stress of sudden blood pressure changes. Activates nearly 100 enzymes and helps nerves and muscles function. Found in nuts, whole grain foods, dry beans & peas, dark green vegetables & soy products. Effective with Vitamin B-6, Vitamin A, Vitamin C, Vitamin D, Calcium, Phosphorus.
Phosphorus Essential for utilization of carbohydrate, fats and proteins for growth, maintenance, repair of cells, and energy production. Necessary for proper skeletal growth, tooth development, kidney functioning and transference of nerve impulses. Found in meat, fish, poultry, eggs, whole grains, seed and nuts. Effective with Vitamin D, Calcium, Vitamin A, Iron, Manganese. Potassium Essential for muscle's, nerves and heart. Regulates heartbeat, maintains fluid balance and helps muscles contract. Aids in proper maintenance of mineral balance of blood, as well as stable blood pressure. Works with sodium to regulate the bodies water balance. Found in vegetables (especially green leafy), oranges, whole grains, sunflower seeds, potatoes (especially peels), and bananas. Works well Vitamin B-6 Selenium An important antioxidant that protects the system by helping to prevent the formation of free radicals. Along with Vitamin E, it works in some of its metabolic processes and aids in normal body growth and fertility. Found in bran, broccoli, onions, tomatoes, tuna and wheat germ. Zinc Necessary for healing and developing of new cells. Aids enzymes in digestion and metabolism. Important to general growth, reproductive organs and normal functioning of prostrate gland. Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction and wound healing. Found in brewer's yeast, bone meal, wheat germ, beans, nuts, seeds, fish and meat (especially liver). Effective with Vitamin A, Calcium, Copper.
WATER - HYDRATION Your body is predominately comprised of water, especially at a young age, due to low body fat and bone mass. As we get older, are percentage volume of water reduces from 70+ % to around 45%. The younger you are and greater leaner muscle mass will increase your volume of water %. All of our bodily functions and chemical reactions occur in aqueous solution, 65% of your bodies water is found inside your cells (intracellular fluid) ICF, with the remaining 35% being found outside the cells (extra cellular) ECF. Dehydration occurs when fluid loss exceeds intake, the body will remove fluid from the cell (ICF), back into the (ECF) outer cell, resulting in reduced performance within the cell. Water is the prime importance for the regulation of body temperature, over three-quarters of the energy produced during exercise is heat. The body will sweat to prevent overheating, as its vital for optimum performance that you can keep your bodies temperature within safe limits 37-38 degrees centigrade. Your circulation system (blood) works in conjunction with your sweat production, by transporting a large volume of your blood close to your skin, to help cool down your internal temperature. By removing the blood from your muscles to aid cooling, you will be removing vital nutrients and oxygen which the muscles require from your blood supply, whilst causing your blood pressure to rise. Dehydration will cause a rapid decline in performance, and greater risk of injury, so its essential to look for, and prevent the signs of dehydration. • Dry mouth - difficulty in swallowing - feeling thirsty. • Reduction in urine, normally every 2 - 4 hours. • Orange or darker urine, should be pale yellow / clear. • Reduction in performance, difficulty in maintaining exercise level. • Slurred speech - blurred vision - headache. • Sweating reduced / stopped. Daily losses are relatively high, even under normal/moderate temperature and activity. The body needs to replace its entire mass of water every 11 - 13 days. Water is lost largely through urination as well as by evaporation in breath and sweat. The kidneys normally very carefully regulate the balance of water retained in the body, but excessive losses can result from vomiting, diarrhea, vigorous exercise or high temperatures. It should be noted that even small losses of water (2-3 % of body weight) can seriously impair performance. As a rule of thumb 1 oz of water should be consumed per kilogram of body weight. For example a 70kg person should drink 3.5 pints of water or eight 8oz. glasses per day. A good indication of healthy water intake is the color of your urine, - except first thing in the morning, it should be colorless or a pale yellow.
Dehydration Prevention •
Take in fluid (water) throughout the day, try and carry a water bottle with you, feeling thirsty is a poor way to realize that your body needs fluids. • One gram of glycogen stored within your lean muscle tissue contains approximately 3 grams of water, so keep your glycogen levels well maintained. • Takes sips of fluid throughout your workout, make it a habit, aim for 250ml every 12 - 20 minutes depending upon your size, activity intensity and external temperature. The harder or hotter it is, the more fluid your body will require, if competing over 60+ minutes, aim to take some energy drink or energy bar / banana etc. • Prior to exercise maintain optimum hydration levels by drinking 1 - 2 liters of water / sports drink 1 - 4 hours prior to exercise. • Avoid substances that cause the body to become dehydrated - caffeine - alcohol certain sports labeled drinks containing high levels of stimulants (Guarana) or high sugar content 10+%. Sports Drinks Becoming increasingly popular due to the marketing claims made by athletes from a multitude of sports. Sports drinks come in three main categories. Hypo tonic• • • •
2% concentration or 2 grams of glucose per 100ml of water. absorbed quickly into the blood stream. contains a small amount of energy. suitable for training in hot conditions or events lasting less than 90 minutes.
Isotonic • • • • •
same balance as your blood. contains 4 - 7% equal blend of carbohydrates concentration or 4 - 7 grams per 100ml of water. ideal for training or events lasting more than 90 minutes. absorbed quickly into the blood stream, unless high in salts. effective blends will have a varied glucose source, giving energy release at a more controlled level; glucose = immediate energy release, sucrose = mild energy release, and maltodextrin = slow sustained release.
Hyper tonic • • • • • •
a higher concentration than blood. contains at least 10% of glucose 10 grams per 100ml of water. suitable for long endurance events. very slow absorption. can cause dehydration, stomach cramps or abdominal pain caused by slow release into blood stream. aim to try your / events chosen brand prior to your race.
FIBRE Fibre is the indigestible plant material, found in fruits, vegetables, grains and beans. It doesn't contain any nutrients, yet is vital to a healthy body since fibre usually comes wrapped around valuable foods, rich in nutrients. It reduces constipation as the bulk of fibre, plus the water and bacteria added to the waste, produce a stool consistency which is much easier to remove from the body without straining in any way. There are two types of fibre, insoluble and soluble, both of which can delay the absorption of glucose into the blood stream. Insoluble fibre such as fruit and vegetables skins, rye, corn and wheat. It passes through the gut unchanged, as it does not dissolve in water, resulting in a speeding process of the digestive track, which in turn reduces the risk of colon cancer. Soluble fibre found in beans, oats, barley, broccoli, prunes, apples and citrus fruits. It dissolves in water, forming a gel like consistency, which aids to lower blood cholesterol by reducing the absorption of fats. This occurs because soluble fibre binds to bile. Bile is necessary for the effective absorption of dietary fat and cholesterol. Fibre in the Body Fibre is very bulky, and takes a long time to chew in the mouth, causing a high level of saliva release. Fibre, particularly soluble high fibre foods can remain in the stomach for up to two hours, ideal for preventing hunger spells for those aiming to reduce their calorie intake. High fibre foods have a thick sticky consistency which slows down the absorption of glucose as it passes through the small intestines from your stomach, reducing the demands on the pancreas to release insulin. One of insulin's actions is to turn excess carbohydrates into fat. Fibre collects within the large intestine with waste products and water, to form a bulky moist stool that can pass smoothly, and quickly, causing less pressure on the walls of the colon, reducing the length of time any harmful products remain in our system. The higher the fibre content of your diet, the less time food will be spent in your gut. Fibre not only quickens the food transit time, it also adds weight to your stool preventing constipation and more effective passage reducing the risk of damage to the colon.
GLYCEMIC INDEX The glycemic index is a tool used to describe how fast a source of sugar (glucose) is absorbed into the bloodstream. The typical baseline for glycemic index, uses white bread as 100. High glycemic numbers mean the sugar is absorbed faster. Stick to the simple carbohydrates (sugar's) for fast absorption, and complex carbohydrates for slow absorption. The general rules for the rate of glucose entering the blood stream: •
The size of your meal, large meals will stay longer within the stomach, aim for smaller more frequent meals.
•
The longer you cook the food, thus, rice or spaghetti cooked for five minutes has a much lower index than if cooked for fifteen minutes.
•
The riper the food is the higher the glycemic index will be for that food. In a pleasant quirk of nature, overripe fruit has a higher glycemic index than under ripe fruit, its sugar is absorbed faster. This is due to the starch changing into free sugars, therefore the body won't need to do as much digesting.
•
Amount of carbohydrate eaten, aim for no more than 50 grams per meal.
•
Eating time, the body's glycemic index response is always better after exercise, and at the end of the day.
•
Combining your carbohydrate intake with fat, protein or fibre will slow gastric (stomach) emptying.
The glycemic index was devised to aid diabetics maintain their blood glucose levels, however this information is important to help both athletes and everyday persons keep their blood sugar levels at optimal functional level.
PRE AND POST EXERCISE NUTRITION Blood glucose regulation All carbohydrates are eventually broken down into glucose, which is then absorbed into the blood stream, where it stimulates the release of a hormone called insulin. Insulin enables your muscles and liver to extract the glucose from your blood stream and convert the glucose into glycogen. Glycogen is stored in the muscle (75%), which is used to provide fuel for the working muscles at a higher intensity. The remaining 25% of glycogen is stored in the liver to provide a steady supply of glucose to the brain, as are brains are dependent upon a regular supply of blood glucose (6grams per hour) in order to maintain normal conditions. Low Blood Glucose Low blood glucose occurs when our body's blood glucose level falls below (160 mg/dl 9mmols) our fasting blood glucose level. There are many signs and symptoms that can indicate low blood glucose levels, which all athletes, especially those in endurance events should look out for. These include, Hunger - Fatigue - Lack of concentration - Irritable - Headache - Nervous Feeling sick - Poor coordination - Trembling. The causes for low blood glucose are often straightforward; to avoid these, aim to base your meals on good sources of protein and complex carbohydrates (CHO), eating at regular times. •
Inadequate amount of carbohydrate within your meals.
• •
Excessive exercise, especially over one hour in duration. Low calorie diets.
•
High protein diets (Atkins).
•
Inconsistency with meal times.
•
Missing breakfast, the most important meal of the day, as blood glucose levels will fall during sleep.
•
Diabetes (Type 1 - insulin dependent)
Pre-exercise nutrition will require your glycogen stores to be adequately topped up, to avoid early muscle fatigue, and aim to eat your meal two hours prior to training. Post-exercise nutrition will require depleted glycogen stores to be replaced as quickly as possible, especially during high exercise / racing periods.
After intensive exercise are bodies are able to replenish glycogen at a rate of 7-8% per hour for the first two hours, reducing to a normal level of 5% per hour. For this reason its essential to begin refueling the body in order to maintain high glycogen levels within both your muscles and liver.
Suitable methods of post-exercise nutritional intake. •
Carbohydrates taken with small amounts of protein (3 grams of CHO to 1 gram of protein), will help stimulate the release of insulin in order to synthesis glycogen from available glucose.
•
Glycogen is best utilized from intakes of around 50 grams of CHO.
•
Aim for initial intake of CHO to have a high glycemic index (easily converted to glucose) i.e. banana, energy drink within the first 15 minutes of finishing exercise.
•
After 2 hours of exercise, aim to consume lower glycemic index foods, with protein and fibre to aid absorption.
•
Avoid eating excessive amounts of CHO either straight after exercise, or within normal eating habits, as this will place a strain on the bodies conversion ability to convert the glucose to glycogen, resulting in the excess glucose being taken out of the blood stream and converted into fat.
CHOLESTEROL Cholesterol is a fatty substance found in all cell membranes. The nervous system contains about 40% of all the body cholesterol. Cholesterol comes in two parts "Chole" = bile and "Sterol" = steroid. Required by the body for a number of health reasons, unfortunately it has always been given a bad name. The main functions of cholesterol are: •
Maintaining the health and integrity of all cell membranes.
•
Involved in the synthesis of hormones - testosterone, estrogens, progesterone, cortisol.
•
Synthesis of bile salts, and activates the synthesis of vitamin D.
•
Helps the kidneys regulate the body's blood / water balance.
An excess of cholesterol in the bile can lead to gallstones, and excess in the blood can become deposited on the artery walls leading to Coronary Heart Disease. There are four main types of lipoproteins all having slightly different structures and functions. (a) Chylomicroms: Rich particles formed in the intestine from dietary fats, they aid in transporting dietary triglycerides to the bodies fat cells, and also transport dietary cholesterol to the liver. (b) VLDL (Very low density lipoproteins) - Synthesized by the liver, containing triglycerides and cholesterol. They travel around the blood stream and cells, removing triglycerides, the VLDL remove cholesterol from lipoproteins in the blood stream to become low-density lipoproteins. (c) LDL (Low density lipoprotein) 20 % protein shell and 80 % triglyderides. They transport the cholesterol from the liver to the tissues. Here it is broken down less easily than the VLDL’s and used for cell membrane metabolism and hormone production etc. Excess levels contribute to the formation of atheroma, increasing the risk of CHD, coronary heart disease. (d) HDL (High density lipoprotein) : High levels are not associated with atheroma or CHD. HDL’s, act as scavengers by removing cholesterol from the blood before it can enter the arterial wall, and returning it to the liver. Dietary cholesterol only comes from food of animal origin (foods high in dietary cholesterol are egg yolk, cream, full fat milk, cheddar cheese, liver, kidneys and prawns). However most of the cholesterol in the body does not come from the diet, it is manufactured by the body the liver, between 800mg - 1,500mg per day, because it is an essential component of every cell membrane. It is also needed for the synthesis of bile acids and a number of hormones, including the steroid sex hormones and Vitamin D.
The following factors all show an effect on cholesterol in the body. Stress
> Cholesterol
Smoking
<HDL
High saturated fat diet
>LDL
Polyunsaturated fat
<LDL
<HDL
Monounsaturated fat
<LDL
HDL no effect
Soluble fibre
<LDL
Exercise
>HDL
Moderate alcohol
>HDL
Excess alcohol
> Cholesterol
>LDL
< Cholesterol
< Reduces Cholesterol > Increases Cholesterol When looking at cholesterol levels, you should aim to have good levels of HDL’s, compared to LDL / VLDL. High cholesterol levels are not always unhealthy for you, it is the ratio that you have, simply put HDL’s are good as they transport the LDL’s (bad) lipoproteins back to your liver where they can do less harm to your artery walls. Cholesterol is measured in millimoles per liter of plasma, expressed as (mmols/l).
< 5 mmols
Reduced risk of CHD
5.2 mmols
Suitable upper level
5.3 - 7.5 mmols
5 x risk of CHD in males
7.6 - 14 mmols
10 x risk of CHD in males (Hypercholesterolaemia)
WHOLE FOODS Whole food diets offer a healthier option then today's junkie processed alternative. Reduced in fats, salt, sugar's, they contain more minerals, vitamins and fibre that are essential for a healthy lifestyle. Refined foods are stripped of their mineral content, and laced with artificial additives and sugars, all of which have been proven to be harmful for optimum health. Avoid white flour and bread; aim to use wholemeal bread and flour, oatcakes, rice cakes and pumpernickel. Avoid white rice; use brown rice, millet, buckwheat, bulgar wheat, couscous, and oats. Avoid sugar sweets, cakes and biscuits, use fruits, either natural or dried. Instant processed meals, should be avoided, aim for meals made from fresh natural ingredients, ideally from foods in season. Try and have three meals a day, with healthy snacks between (fruit - raw vegetables), make time for your meals so you eat without rushing, aim to chew each mouthful prior to swallowing. Dairy Produce. Milk and cheese are good sources of calcium, unfortunately they lack magnesium, which is required by the body to utilize the calcium. High dairy consumption has been linked with heart disease, and perhaps surprisingly calcium deficiency. Reduce your milk and cheese intake, and swap it for low fat cheese, quark, live organic yogurt, soya cheese, and tofu. Try and avoid consuming more than 3 - 4 eggs per week, soya can be used as a good substitute in many recipes, as it is a complete protein, containing all the essential amino acids. Meat and fish. Red meats have been linked to diseases in the gut, as well as high levels of saturated fat. Fish contains high levels of essential fatty acids, that protect against many diseases, namely heart disease. White meats and fish, especially herrings, mackerel, salmon and sardines are good choices. Fruits and Vegetables. Low in calories and high in important vitamins, minerals and water these items should be consumed regularly, especially vegetables, ideally organic. Raw foods have shown to improve energy, vitality and well being. Aim to slowly implement them into your diet, as too quick a change, can result in problems with your digestive system. Essential fatty acids. Required by the body for optimum health, cold pressed oils are your best choice, (safflower, walnut, olive and sunflower) or nuts, seeds, avocados and fish oils. Avoid heat treated oils and margarine's, especially hydrogenated oils.
SALT The average intake of salt in the UK is 9 - 12 grams per day, the minimum amount estimated to be needed by the body for the effective working of the heart and nerves is 2 grams per day. For optimum nutrition all our salt needs will come from a good whole food diet and therefore there is no need to have any additional salts. Salt has been implicated as a â&#x20AC;&#x153;killerâ&#x20AC;? substance causing disorders that vary from high blood pressure to arthritis, including anxiety, stress, (PMT), and fluid retention. The kidneys retain water to dilute excess salt in the diet, and this overloading of the kidneys can lead to high blood pressure and strokes, coronary heart disease and kidney failure. As well as reducing salt, we should be increasing potassium intake. Eating a couple of the following foods each day will enhance the effect of cutting back on salt. Apples, Apricots, Bananas (very high), Beans, Brussels Sprouts, Cabbage, Corn on the cob, Dates, Grapefruit, Oranges, Peas, Peppers, Potatoes, Prunes, Radishes and Raisons. Boiling vegetables in water with salt reduces this potassium level. Natural foods, which are high in salt, tend to be seafood's, e.g. crab, lobster, whelks, prawns and shrimps. Kidneys are also high in salt. Foods high in salt are - Cereals, Biscuits, Cakes, Puddings, Dairy Products (especially cheese), Drinks (Cocoa / Horlicks), Fish (Kippers, tinned or smoked fish, shellfish), Meats (Most tinned meats, meat pastes, pastries and hams), Sauces and soups and tinned vegetables. Gradually aim to reduce your salt intake, simple methods are to remove the salt pot from the table, use natural herbs / spices to flavor the foods, avoid packet sauces high in salt, try and taste the food before adding any salt.
Netfit members will benefit from updated training programs to prevent your abdominal muscles becoming adapted to their workout, and thus increase the benefits of your workout. Progress from the beginners workouts to the intermediate level, and then the advanced once you are able to comfortably perform the desired amount of sets and reps indicated. If you have found certain exercises hard, it will be in your best interest to try and perform more of these, however never push beyond your own limits. Its likely that these exercises are harder as you may be weaker in different areas of your abdominal muscles i.e. your lower abdominals or your obliques.
Once your able to perform these intermediate level exercises and workouts, you should aim to progress onto the advanced level. Avoid trying to rush into being able to perform the advanced level exercises, otherwise you will find that you may risk an injury and as such your progress will be negative. Always listen to your body, if you have taken time out of training due to other commitments or injury, then look at taking a step back and begin again with beginner / intermediate level exercises, rather than starting where you left off. There is nothing wrong with training hard - but train wisely!
Great, you've learned about exercise and proper nutrition, you're convinced about the positive effects, so how do you keep motivated. Staying motivated is one of the biggest problems that arise for both new and regular fitness goers. Use the following points to help you achieve your goals. Set Achievable Goals: Even if you do want to look like Arnold, start with a more reasonable and achievable goal. At first start with a goal you know you can meet. Make that goal and feel good about it, then set another. Reward yourself each time you reach your goal with some thing you like. Visualize Your Success: On days you find it hard to start your program, imagine how you look and/or feel on meeting your next goal. Picture yourself having made that achievement and then get to work. Alternatively visualize how you may look if you don't keep up the good work. Monitor Your Progress: Keep a daily diary or log of your activities and progress. This will not only show a record of your success, but also serve as a reminder of all your efforts so far, don't let them go to waste. Work-Out with A Partner: There is nothing like having some peer pressure to help keep you going. Find some one who is fun to be with and has their own fitness goals. Together you can enjoy some quality time and help motivate each other. Someone whom is fitter than yourself will generally be more motivational as you will try and keep up with them. Like wise somebody, who is not as fit as you, will give you a chance to excel, as you know that the other person will try and keep up. Play Your Favorite Music: Listening to music while you workout can help keep it interesting, relaxing and fun. If you don't like the music they play at your gym, buy a personal stereo and play your own music at your own volume. Get Some Focus Reminders: Place a special picture, note or object where it will serve as a reminder of your promise and commitment to get and stay fit for living. A photograph of your family, a photo of how you used to look, good or bad, whatever makes you work. Don't Push Too Hard &; Stay Hydrated: Unless your training for some athletic activity that requires otherwise, don't work your self harder than necessary. If it hurts or is even uncomfortable then stop and do something different. Proper exercise does not require pain. Keep a water bottle handy, and take regular intakes of fluid, a dehydrated body, cannot function properly
Dress Comfortably: Don't worry so much about how you look, but more about how you feel. Dress in loose fitting, comfortable clothes that are made for working out. If you decide to wear a tracksuit keep shorts and T-shirt underneath, so you can take the tracksuit off when you get hot. Witness Protection Program: Using your exercise chart, have a witness sign off that you actually performed the amount of reps that you had written down on the exercise chart. Cheating by putting in figures that look good is easy, but all your cheating is your figure. Wear Comfy Shoes: Take care of your feet. Wear comfortable shoes that can breathe and offer support. You may want to consider a special pair of shoes you've set aside just for exercising. Wearing sports socks will also reduce the risk of blisters. Workout on A Set Schedule: You get up, you dress, you eat, you work, etc. Makes sure you program in your exercise time with as much concern as you do these other basic necessities. Manage the 168 hours well each week, and it will be easy to fit in some quality training time, because your life depends upon it. Start Today: RIGHT NOW! Write down a list on a piece of paper, all the reasons you have for not being able to do any form of exercise. Using the same list, overcome all of these reasons to find out if it is only yourself that is preventing you from a healthier lifestyle. Don't Feel Guilty: So you missed one workout, okay maybe it was a weeks worth, STOP feeling guilty or stressed out, relax don't be hard on yourself, just back up one paragraph and Start Today, then read the next paragraph. Do Something: Every little helps, going to the gym three times rather than twice a week is 50 % more, add that to walking around the office a bit more, or walking to the train station for work, will all help your long term goal. If you can't workout three times a week, then set a goal to do it only once or twice, achieve that goal and feel good about it. Review Your Priorities: Take time out to look at your daily activities and priorities. Are they what you want? Is improved quality of life one of them? How badly do you want or need them? Create Variety in Your Program: Something about the spice of life...it's too true. Variety in your fitness program not only keeps it interesting and fun but also stresses different muscles giving you a more rounded workout. If you walk around the block each day, try going the other way or simply on the other side of the street. Practice Positive Self Thinking: Your exercise time, is time for you. So double the benefit and use that time to strengthen your psyche as well as your muscles. Think about your strong personal attributes, how they have helped you in the past and how they will help you in the future. A healthy mind helps you achieve a healthy body.
Use Equipment That Is Easy to Use: There's nothing harder, then uncomfortable, ugly, poorly maintained equipment to hinder your motivation. Buy equipment that is best for you, and easy for you to use. Make sure it is comfortable, wear your workout clothes and give the equipment a good try out before you buy, don't clog out the garage with uncomfortable bikes and rowers. Locate it somewhere that is nice to be and make sure you keep it clean and in good working order. Problem Solve: Try using this time to solve some problem at work or at home. Sometimes the change in scenery will help you find an answer that previously escaped you. Take your phone out with you from the office, and walk around the block. Get the support from Friends and Family: People, who care about you will help support your goals, tell people what you are doing, and as the more people who know, the more support you should get. Do a class: With a number of various classes around you can easily find one suited to your own fitness requirements. Make sure that the instructor is qualified, and before the class starts, tell the instructor that you are new, so that this way they can monitor you. Pick a role model: Aim to achieve the fitness body of your favorite role model, you may not achieve the same body as them, but at least you will improve your own. Congratulations: If you're reading this, then you must have read all the motivation tips, pick the ones you like, making use of them and enjoying a fitter healthier life. Always put yourself first - its not being selfish - its the best way you can help others!
Training Whilst Pregnant Research has shown the following benefits from exercising whilst pregnant: • • • • •
Greater ability to handle the discomforts of pregnancy and labor. Easier to get back into shape and regain you're normal weight after pregnancy. Fewer caesarian surgeries, and less likely to require epidural analgesia. Faster labor, with less need for induction with pitocin. A more positive, healthier feeling pregnancy.
With exercise improving your muscle tone, strength and endurance, woman who train regularly throughout their pregnancy are greater prepared for the physical stress that carrying a baby and labor produce. Sometimes exercise during pregnancy can be harmful for either the mom - to - be, baby or both, any woman who wants to exercise during her pregnancy should get her doctor's / midwife's approval first. GUIDELINES Certain medical conditions might need special attention or limited exercise. • • • • • • • • • •
Pre term rupture of membranes. Pregnancy induced hypertension (high blood pressure). Persistent second or third trimester bleeding. History of several miscarriages or premature labor. Poor fetal growth. History of Incompetent Cervix. Muscle or joint problems. Multiple birth pregnancy. Heart Disease Low Back Pain / Sciatica
After you have the all clear from your doctor to exercise, the following guidelines will hopefully help prepare you for your pregnancy. •
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Drink plenty of fluids, before, during and after any exercise; be careful not to get overheated especially during your first trimester and in warm humid conditions. Exercise causes sweat, the bodies natural way of cooling down, remember your baby has no way to cool down, so drinking fluid is vital, even during swimming sessions, when you obviously don't realize that you're sweating. Always include a warm-up and cool down during your exercise, with gentle stretching, and relaxation breathing techniques. For woman who trained prior to pregnancy, regular exercise is preferable to sporadic exercise, ideally 3 times per week. Varied research has suggested that woman who have not exercised previously should not begin to after 26 weeks gestation due to the development of the placenta.
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Avoid any form of exercise that may cause you to lose your balance, especially in the third trimester. Sports with a high risk of hard falls, such as skiing or basketball should be off limits. Likewise any walking or outdoor activity should be performed on flat uneven ground. Dress wearing loose fitting clothing, with a good support bra, and comfortable non slip supportive shoes. Don't exercise flat on your back in the supine position after your first trimester, as your uterus would have grown out of your pelvis, and the weight of it, when you are on your back reduces your blood and oxygen flow to your baby due to depressing the vena cava. During aerobic exercise, you will have less oxygen available for yourself, so lower the intensity of your normal routine. Monitor your heart rate regularly to avoid exercising to exhaustion and slow down if you can't hold a conversation comfortably. Stop exercising immediately if you have any of the following; vaginal bleeding or fluid leaking, contractions, light-headed or feeling faint, shortness of breath, dizziness and nauseated. Avoid bouncing and jerking exercises, and deep knee bends, as your joints are more prone to injury because of the pregnancy hormone relaxin, which softens ligaments and tendons to allow your bones to spread for the birth of your baby. Your metabolism speeds up during pregnancy so remember to eat a well balanced diet with an additional 300 calories a day.
EXERCISES A number of health clubs now offer their members pre / post Natal classes. These can be a good in both learning correct exercise techniques from a qualified fitness instructor, and also meeting new moms to be. Weight bearing exercises, such as walking, aerobics, steppers have a much better effect on easing pregnancy discomforts and complaints than non weight bearing exercises such as swimming and cycling. Weight training for the upper body will help improve the muscle tone, however avoid exercises that place strain on your lower back, and lifting the weights above head height. If you're used to lifting weights, concentrate on good technique, reducing both the weight and reps, but increase the sets, making sure you avoid over exertion. If you have no experience with weights, seek guidance from a qualified professional. During pregnancy both your heart rate (15 beats per minute) blood volume (40 %) and respiratory rate are increased. This enables a greater flow of nutrients and oxygen to be supplied to the developing foetus. This in turn reduces the amount of oxygen and blood flow for the mom to be to use during the initial phase of exercise, and can cause dizziness, therefore any exercise should have a gradual increase in effort. Whilst exercising blood is transferred to working muscles, therefore any over exertion will transfer the nutrients carried within the blood away from the developing foetus. Remember to know your limits, and don't get carried away with your workout, especially if you train regularly and have a competitive streak.
GETTING BACK INTO SHAPE AFTER BIRTH Listen to your body, generally you will need 4 - 6 weeks postpartum for a vaginal birth, and 6 - 8 weeks for a surgical birth. Getting back into shape, or returning back to your pre pregnancy weight will depend greatly on the amount of exercise that you have done both prior and during your pregnancy. For those that are used to exercise, start back gradually at your own pace with the exercises that you like, stopping immediately if you feel any pain or discomfort. Again a number of gyms offer post natal class's, these are an excellent way to learn how to get back into shape and meet new moms.
Netfit is constantly updating its website with new exercises and also a multitude of videos, some of which are specifically designed for the abdominals, including a number of workouts to cater for all fitness levels. Our membership can enable your complete household to benefit from the site, alternatively we can offer multiple logins for either companies or sporting / dieting groups to benefit from our content. To find out more, simple visit www.netfit.co.uk and click on the membership Icon.
Yours in health and fitness,
Roscoe Na! Š 2006 - 2012 Roscoe Nash Netfit LTD www.netfit.co.uk The ebook remains the international property of Roscoe Nash and as such resell rights, no copy,
reproduction, sale or given away is granted without full written consent from the author.