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Control your abdominals with these exercises
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Try the directions below and think about your abs the entire time. The more you think about them; the more effective the workout
Here are pieces of equipment that will be helpful:
- Soft and comfortable pad for your entire body to lay on (To get one check out Scheels on Western and 41st)
- Towel to support your neck (hold with hands during sit-up movement behind neck)
Lay down on the pad and hold the towel behind your neck. This towel will help prevent strain in your neck. Now try these movements
- Cross-Leg Crunch (upper abs)
Cross your legs as if in kindergarten (pretzel). Rotate shoulders toward knees with your shoulder blades just lifting off the ground. Hold for 1 second. slowly return to the mat.
- Bicycle Crunch (Obliques)
Lift legs as if riding a bicycle (one knee bent and one straight - both off of ground). While holding towel behind neck, touch your opposing elbow to the bent knee and then switch your legs and touch the other elbow to the other knee. 1 second per touch.
- Hip Lift (lower abs)
Bend both knees toward your chest at 90 degrees keeping your butt on the pad. Hold the towel behind head or place hands underneath buttocks palm down. Lift your butt off of the ground toward the ceiling slow and in control up-and-down. 1 to 2 seconds per repetition.
Please discuss this with a doctor before attempting and for information on precautions. This should be a good start for you. Try a minute per exercise for a couple of weeks. To create a habit it takes 21 days. Give it a try Sioux Falls! 21 days. For more routines keep reading.
What do you want to know? What would you like information about? Send me your ideas! Wordplaypirate@gmail.com
