health and wellness

 

Abdominal Workout

As I have stated in the past, we discussed some of the facts and myths regarding our abdomens. Today we are going to look at an ab routine to get you started in the right direction, and one that I myself rely on quite heavily. These are very effective, and I urge you to master these core exercises. I recommend choosing a few of the exercises at a time, and mix them up and switch them around to keep your ab routine fresh and ever changing. But before we begin, I want to say, that you may perform these on a mat on the floor, with a medicine ball, on a stability ball, or on a decline bench. Whatever tools you have readily available will work just fine, although, I really love my medicine and stability balls. These are fabulous and can be purchased almost anywhere. Likewise, they are found in every gym should you have a gym membership. I like to keep a set at home, because a lot of times, I like to get my ab workout done and out of the way first thing in the morning. However, when I am at the gym, I will be sure to use them there along with an incline bench. So let’s get going!

Ball Crunches

Start- Take a seat on the stability ball. Slide your knees over your ankles, and separate your knees so that they are hip width apart. Lower your back onto the ball so that your back is properly supported by the ball. Place your hands behind your head, and pull in and flex your abs. 

Exercise- Pushing heels through the floor, rock back and forth with your hips whilst crunching your abs slightly toward your naval. Repeat the movement until you have completed all the repetitions for your set. I personally like to perform this exercise by taking it to failure.

Caution- There is little caution here since the stability ball serves well to support and cushion the back. Just keep your balance throughout the movement and remember to breathe. Exhale during the crunch and inhale returning from the crunch.

Tips- These will work both upper and lower abdomens since constant tension will remain on the muscles throughout this exercise. These may at first seem awkward, but with practice, you will soon connect the ab muscles with the movement as you get the hang of it. Just remember, that these are performed using a very small movement. These are one of my favorite ab exercises because they are so comfortable to perform and yet extremely effective in the process. I promise, that once you make the connection, you will feel these working!

180 Degree Ball Crunches

Start- Take a seat on the stability ball. Lower your back and entire body completely over the ball, with hands placed behind your head whilst keeping your neck relaxed.

Exercise- Begin to lift your body up toward your naval until almost sitting upright on the ball exhaling at the top of the movement, then lowering back down to start position and inhaling. Repeat the movement until you have completed all the repetitions for your set.

Caution- Pay attention in keeping your balance, using your feet to keep you steady.

Tips- With all ab exercises, it is imperative that during the exhale movement, to release and blow out all air from your lungs whilst flexing the ab muscles in tightly and then pausing to squeeze. You will get a much more effective ab workout when you do. This is key, and must always be remembered as this is what will give you your best results. The farther apart you place your feet the easier this exercise will become.

Straight Leg Lowering

Start- Lay down on a mat on your back with arms close to your sides or placed under your butt. Raise your legs straight out up in the air keeping your feet close together.

Exercise- To start, completely exhale releasing all air out from your lungs and begin to lower your legs taking care not to touch the floor. Pause at the bottom and raise back up to start position, inhaling on the way back up. Repeat the movement until you have completed all the repetitions for your set. 

Caution- If you feel any pressure on your lower back, place your hands under your lower back/upper butt area to release the pressure. This always works well for me. Be sure to never allow your feet to reach the floor.

Tips- Remember to pull in your belly towards your spine throughout the movement. These are wonderful for your lower ab muscles. To get better results, move quicker through the decline and slower through the incline raise; this puts more stress on the lower abs. 

Bicycles

Start- Lay down on a mat on your back with arms close to your sides or placed under your butt. Raise your legs bending at a 90 degrees. 

Exercise- Starting with one leg at a time, begin to emulate bicycling only you’ll tend to extend each leg out and back in alternately. This movement should be performed semi-slowly, but not so slow that you lose the momentum of cycling. Repeat the movement until you have completed all the repetitions for your set. I like to work these to failure.

Caution- Be mindful not to lock out your knees when extending your legs out. Always be kind to your joints! If you feel any pressure on your lower back, you can relieve this by placing your hands under your lower back for support.

Tips- Remember to breathe throughout the movement taking care never to hold your breath. Keep your belly button pulled toward your spine. Focus on the lower abs because this one will do the trick!

Ball Oblique Crunches

Start- Take a seat on the stability ball. Lower your back onto the ball so that it supports your body perfectly. Keep your feet hip wide apart placing your hands behind your head as illustrated.

Exercise- Begin by releasing and blowing out all air from your lungs and begin to lift your body up towards your naval, but this time, lifting up and to the right. Pause on the crunch at the top, and slowly lower yourself back to start position. Repeat the movement until you have completed all the repetitions for your right side. You will then proceed to do the same lifting up and to your left until you have completed all the repetitions for your set.

Caution- Take care to keep your balance and stay controlled throughout the movement.

Tips- Remember to exhale on the way  into the crunch, and exhale on the way back out from the crunch. Really feel the side oblique muscles working hard. This is a very important movement to master.

Reverse Crunch

Start- Lay down on a mat on your back with arms kept close to your sides. Raise your legs and bend to a 90 degree angle keeping legs and feet together throughout the movement. Keep your lower back pushed into the ground.

Exercise- Lift your bottom off the floor and up, curling your knees into your chest and exhale making sure all your air has been blown out from your lungs. Slowly returning to start position. Repeat the movement until you have completed all the repetitions for your set.

Caution- If you feel tension on your lower back, you may place your hands at the small of your back. Stay aligned with your body as a curl up towards your chest.

Tips- This is a lower ab movement and you must take care not to use your arms to make this lower crunch. Make sure you allow your abs to perform the exercise. Exhale on the way up, inhale on the way down.

         -written by Angela Doss