Date post: | 16-May-2015 |
Category: |
Health & Medicine |
Upload: | college-of-allied-health-and-sciences-malaysia |
View: | 428 times |
Download: | 2 times |
Abdominal Exercise
By : Hermizan Halihanafiah
Crunches
• Crunches are taught many different ways, but there is a consistant element.
• Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support.
• Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned.
• Slowly return to the starting position without releasing tension on your abdominals
Twisting Crunches • Start with lying on your
back with your knees at a ninety degree angle and your hands by your side or behind your head for support.
• Now slowly lift your torso in a diagonal fashion (bring a shoulder towards the opposite knee).
• Keep your head and spine straightly aligned.
• Slowly return to the starting position without releasing tension on your abdominals. Repeat on other side.
Bridge • Start with your body
raised off the ground clenching your abdominals.
• Now hold your body in this position for 30-60 seconds.
• This is usually a sports specific exercise used where your abdominals are clenched for a long period of time.
Side Bridge
• Start by lying on a mat with your legs straight out.
• Turn sideways holding your body up with one bent arm parallel to the floor.
• Keep your abs tight until 30-60 seconds.
• A great sports specific exercise. Try increasing your time after a while
Cable Crunches • Attach a rope to a high
pulley. • Grab the ends of the rope
in each hand and kneel down in front of the pulley.
• Your hands should be at the sides of your head.
• From this position, curl your body forward so that you are bringing your shoulders towards your knees.
• Reverse the movement to bring your body back up.
Pelvic Thrust
• Start by lying down on a mat and raising your legs to 90 degrees.
• Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical.
• This is a difficult exercise to perform properly but do your best from the image as shown.
V-Up
• Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible.
• Keep your lower back as straight as possible as well.
• Lower down to the starting position slowly while exhaling.
Jack Knives
• This exercise can be performed with your knees bent or kept straight.
• Lie on a bench with your lower body not on the bench.
• Complete a crunch and bring your knees and shoulders together.
• This exercise takes a lot of balance and is great for any athletes.
Air Bike
• Start with your back flat on the ground.
• Now raise your opposite arm and leg together (as shown).
• Repeat side to side until a complete set is finished
Lying Leg Raises / Throwdowns
• Start by lying on a mat with your legs straight out.
• Lift your legs straight up using only your abdominals and hip flexors.
• Lower your legs down without them touching the ground. Repeat.
Hope All of Your Get 1000 of Benefits form This Exercises