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All of these strength
exercises should be performed initially for 2 sets of 15 repetitions
each. As this becomes easy raise the REPETITIONS only and maintain
two sets. You can expect your abdominal sets to reach as high
as 50 reps each and low back exercises to reach as high as 25
reps. Remember to move SLOWLY and breath out and in as your work
and rest. Always exercise with weights with a partner and never
alone. |
Ab
Crunch |
| 1. Lying on back,
clasp hands behind the neck, feet flat on floor next to your
buttocks, knees bent. |
| 2. Breath out and slowly raise
your shoulder blades off the floor about two inches. |
| 3. Return to the starting position,
rest about 1 second and breath in and then repeat. |
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Ab Twist |
| 1. Lying on
back, clasp hands behind the neck, feet flat on floor next
to your buttocks, knees bent. |
| 2. Breath out
and slowly raise your shoulder blades off the floor about
two inches, twist leading with your elbow to one side. |
| 3. Return to
the starting position, rest about 1 second and breath in
and now twist to the other direction. Alternate sides through
the set. |
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"Good Morning"
(Low Back)
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| 1. Stand erect,
feet shoulder width apart, chest up and shoulder back and
relaxed. |
| 2. Hold a golf club or bar
across your chest or behind your neck if flexible enough |
| 3. Lean over towards the
floor, keeping your legs straight, only as far as you can
while maintaining a STRAIGHT back. Slowly return to an erect
posture breath in and repeat. |
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| 1. Get on the
floor on both hands and knees, with a flat back. |
| 2. Raise your right leg and
left arm off the mat, balancing on the opposite limbs, till
they are both straight away from your torso and perpendicular
to the floor. |
| 3. Lower your leg and arm
back to the floor and repeat for the left leg and right
arm. Breath out as you raise your limbs and in as you lower
them, move slowly and work on balancing as best you can. |
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| 1. Lying on your
back, raise your knees towards your chest, make sure your
low back is flat during the entire exercise, flex the abdomen
to maintain this. |
| 2. Alternating legs and leading
out away from your body leading with your heel, extend your
leg away from your body. |
| 3. As one leg returns towards
your chest extend the other, maintaining a FLAT lower back.
The lower your legs are to the ground the harder the exercise
will be and the more your lower back will tend to arch. |
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| 1. Lying on the
floor on your stomach, raise your self up on your elbows,
bent at 90 degrees, and slowly raise your knees off the
mat. |
| 2. Balancing only on your
elbows and toes, hold this "Planked" position
for 5 seconds and then slowly lower yourself. |
| 3. Repeat this
after a brief 2 second rest. If the full "Planked"
position is too difficult, you can modify this exercise
by starting balancing on your knees and elbows and holding,
then slowly progressing to your toes. |
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