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Abdominal Exercises
Work those Abdominal muscles!
ABDOMINAL MUSCLES
When you do these exercises, keep your lower back pressed
into the floor throughout and work slowly, with total control. In the Upper
Abdominals exercise, lift your head and shoulders as one unit, never
separately; roll up from the top of your head; imagine you are holding a
peach between your chin and your chest and keep this gap constant
throughout. Make sure your face muscles are relaxed all the time.
Begin as in the picture below for both exercises, but for
abdominal exercise one, gently slide your feet to a full stretch taking care
not to change your body position.
Lower Abdominals - Reverse Curls
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Lie flat on your back on the floor, arms by your
sides, palms flat on the floor beside you.
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While keeping your arms and hands flat on the floor,
bring your knees in towards your chest one at a time, and once there,
keep both knees together in the bent position.
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Breathe in, and keeping you spine pressed firmly to
the floor, pull in your abdominal muscles and at the same time curl up
your coccyx (tail bone) to bring your knees close to your chest.
Keep your feet relaxed throughout.
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Lower your body to the starting position exhaling as
you go down.
Upper Abdominals Sit Ups
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Lying flat on the floor with your arms by your side,
palms flat on the floor, bend your knees and keep your feet flat on the
floor a little distance apart in line with your hips.
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Lift your head and shoulders -inhaling as you move up
- and push your fingertips towards your knees keeping your arms
straight.
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Lower your body back to the starting position,
exhaling as you go down; repeat the movement.
Abs Machine / Trainer
at Gym World
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Sports and Fitness
Equipment
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