Upper Abdominal Exercises
Abdominal Crunches
1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back with your knees bent and your feet unsupported, flat on the floor (for extra back support put your feet on a bench, couch or Swiss ball so that your calves are parallel to the floor).
2. Place your hands on either side of your head, like you are blocking your ears, and keep your elbows pointing outwards.
3. Using your muscles press your lower back into the floor to isolate your abs.
4. Using your abs lift your shoulders, upper back and head off the floor - don’t pull up your head with your hands.
5. Bring your chest up towards your thighs but stop when your shoulder blades leave the floor.
6. Your lower back should remain on the floor so continue to press down that area.
7. Pause, hold the position and contract your ab muscles by pulling them in.
8. Exhale on the contraction.
9. Slowly lower your body back down.
10. Repeat the lift.
For more effective results:
> let your abs do the work
> do it slowly
> make sure it is controlled
> invest in a swiss ball
Bicycle Exercise
1. Find a flat comfortable surface, preferably a rug or mat, and lie down on your back.
2. Keep your knees bent at a 90-degree angle so that your calves are parallel to the floor.
3. Place your hands behind your head to hold it lightly, and keep your elbows pointing out to the sides
4. Lift your shoulder blades off the ground without pulling on the neck.
5. In a cycling motion straighten your left leg - at the same time turn your upper body to the right, bringing your left elbow towards the right knee.
6. Continue the cycling motion by changing sides where you bring your right elbow towards the left knee (twist your torso not your neck).
7. Continue to alternate sides.
For more effective results:
> let your abs do the work
> do it slowly
> make sure when you lift your shoulder it is controlled
> if it doesn’t strain your lower back, lower your extended leg closer to the floor
Captain’s Chair
1. Sit on a chair and let your forearms stretch along the arm of the chair
2. Stabilize your upper body by using your hands to hold the end of the armwrest.
3. Press down on your arms lifting your body off the chair
4. Raise your knees towards your chest and contract your abs
5. Make sure your back is against the seatpad, don’t arch the back
6. Slowly lower your legs back down and repeat for 12-15 repititions.
7. Breathe smoothly throught the exercise, don’t hold your breath.
For more effective results:
> do it slowly
> make sure when you lift your legs it is controlled
