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Wednesday, October 3, 2007
3 Great Exercises For Fab Abs
Machine Hanging Knee Raise (for the lower ab area)
Starting Position:
Grasp a chinning bar with hands shoulder-width apart and palms facing forward. Keep your upper body motionless throughout the exercise.
Movement: Contracting the abdominal muscles, raise your legs with bent knees while gently rolling your hips under, stopping when you feel a full contraction of the abdominal and can no longer lift your hips. You may get your knees to 90 degrees or higher depending on your strength and flexibility. Slowly return to the starting position.
Key Points:
Exhale while lifting your legs. Inhale while returning to the starting position.
Cable Kneeling Rope Crunch (for the upper and lower ab area)
Starting Position: Kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment. Keep your elbows by the sides of your head.
Movement: Contracting the abdominals, curl your body downward toward your legs stopping when you have reached a full contraction of your abdominals. Slowly return to the starting position, stopping just short of the weight stack touching.
Key Points: Exhale while lifting the weight and curling down. Inhale while returning to the starting position.
Decline Bench Sit-Ups (for the upper ab area)
Starting Position: Lie on your back on a decline bench and place your feet under the pads and your hands behind your head.
Movement: Contracting the abdominals, curl your upper body up until it is at an angle slightly less than 90 degrees to the floor. Slowly return to the starting position, stopping just short of your head touching the bench to keep the abdominals contracted throughout the set.
Key Points: Exhale while curling up. Inhale while returning to the starting position. To increase the difficulty, cross your arms over your chest. Point your chin toward the ceiling to avoid using your upper body.
Posted by HoodiaPharm HungerAway ::
7:55 AM ::
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