Stability ball knee tuckĮlevate feet on top of the ball while you stay in a pushup position with hands planted on the ground. Keep your feet dorsiflexed (pull your toes towards you) during the entire movement. Return the leg back to starting position and repeat with the other leg. Lower one leg until the foot is 2-3 inches above the ground. Lay supine on your back and lift both legs to extend them straight up. If you have difficulty doing this exercise, then try it braced on your knees instead of your feet. Be sure to keep all muscles of the core and gluteus region tight to keep good stability. Lie on your side with your forearm on the ground directly below your shoulder. Stack your feet so they are directly on top of each other and then, by activating your core, lift the hips off the ground to straighten the body. Place the arm back down and repeat with the other arm. While keeping the core tight and preventing rotation of the hip, reach a single arm straight out and hold for 2-3 seconds. Position your feet shoulder-width apart and your forearms on the floor. Click the following links for a video demonstration of each abdominal exercise. Replace traditional crunches with these other abdominal exercises to develop and strengthen the abdominal region in a safe and healthy way. Crunch alternatives to work your ab muscles This hyperflexion of the lumbar spine places significant stress on the vertebral discs and can result in significant injuries. The structure of the lumbar vertebra are designed to enable sufficient stability in the lumbar spine and, therefore, not designed to flex the amount seen in abdominal crunches. The hyperflexion of the crunch motion results in flexion of the lumbar spine, which compresses the lower back region. While there is significant muscular contraction that results from this movement, there is a red flag you should know about. The basic crunch is accomplished by lying supine while hyperflexing the spine to contract the muscles of this region. The common misunderstanding is that the only way to develop those “ripped” abs people rave about is by adopting various forms of crunches. The abdominal region consists of various muscles including the transverse abdominal, internal obliques, external obliques and the rectus abdominis. To make the routine more interesting, have your partner randomly push your legs to the left and right as well as to the center.There have long been common misunderstandings with regard to training the abdominal region. This is a difficult exercise and should be performed by advanced participants only. Avoid having your feet touch the ground after each push. It is your goal to resist your partner's leg pushes as best as you can and bring your legs back up to the starting position quickly, but under control. Your partner should then grab the front of your ankles and proceed to push your legs down towards the floor. Grab hold of your partner's ankles for support and bring your legs up with a slight bend in your knees. Lay down on your back, positioning your head on the mat between your partner's legs. Have a training partner stand with their legs slightly bent and spread a little farther apart than shoulder width. Perform the kneeling cable crunches carefully and slowly, exhaling as you go down.Įxercise 4: Assisted Abdominal Leg Pushes (Advanced) Keep your arms locked and allow your abs to do the work.īring your body back up slowly to the start position by also allowing your abdominals to do the work and control the motion.īecause you can add heavier weight, this is a particularly good exercise for causing the abdominal muscles to fatigue faster with fewer reps. Crunch down as far as you can go, keeping the rope or bar in the same position. Grab the rope or bar and pull it down so that your hands are positioned just above your forehead. Kneel down facing the machine so that the cable comes down at a slight angle away from the rack as you crunch down. To perform Kneeling Cable Crunches, use a rope or a bar with a pull-down machine. Before you start this or any other bodybuilding program, remember to consult your doctor. So along with doing these ab exercises, make sure you follow a high-protein diet, eat a moderate level of carbohydrates, reduce your dietary fat intake and burn enough calories with training. Just remember that the best ab development in the world will mean nothing if your abdominal muscles are covered with fat. We'll show you with four great exercises for carving out your own set of granite-hard abdominals. Achieving success at any level of bodybuilding requires you to have deeply etched abs. Nothing completes a stellar frame like a set of rock-hard abs.
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