Kenneth Gardner - THE FITNESS CLUBOVER THE last two weeks, we have been talking about ways to tighten those abs, and today, you will learn all about six more exercises that will target those abdominal muscles.
Now that the list of abdominal exercises is increasing, you can choose the ones you feel more comfortable with and work out different combinations for your exercise sessions. One of the most important aspects of an exercise programme is the mode. This is crucial when developing exercise programmes for persons of all ages and functional capacities, regardless of the presence or absence of risk factors and health problems.
The best exercise programme for any individual is determined from an evaluation of your heart's response to the exercises, also your health status, medication use if applicable, risk factor profile, attitude to the activities, goals and exercise performance.
The techniques presented should be used with flexibility and with careful attention to your goals. The exercises will require modification based on your capabilities and improvements. Improvements will vary in the amount and rate of development, expected outcomes may vary considerably. Attitude change will also vary, however it is important to display a positive attitude even though the activity appears to be difficult.
Some of the greatest improvements occur when exercise involves the use of large muscle groups over a prolonged period and is done at a moderate pace for a minute or more.
EXERCISE #7
Half-pike sit-ups
Start by lying on the floor on your back, body fully stretched out, legs together and arms together and stretched out on the floor.
1. Lift your right leg straight up off the floor and at the same time lifting your arms, head and shoulders up until you can touch your hands to your ankle or foot.
2. Return to the starting position.
3 & 4. Repeat with your left leg, as you sit up, tighten your abdominal muscles. Do as many repetitions as you can then rest for a short while and repeat the routine. Try to do about three to four rounds.
EXERCISE #8
Single-leg lifts
Start by supporting yourself on your elbows and seat with your left leg bent, right leg stretched out straight ahead on the floor.
1. Lift your right leg, keeping it straight, up off the floor as high as you can.
2. Return your right leg to the starting position but keep it several inches off the floor.
3 & 4. Repeat for five to 10 repetitions, and then do the same with your left leg. Continue lifting the straight leg up and down while keeping the other leg bent, supporting yourself with your elbows. It is important to stay in this position to support your lower back when you lift your leg.
EXERCISE #9
Extended-leg sit-ups
Start by lying on your back, legs together stretched straight up in the air, with your hands joined together behind your head, elbows out.
1. Lift your head, arms and shoulders up as high as you can off the floor, making sure to keep the elbows out.
2. Return to the starting position.
3 & 4. Repeat curling your upper body up and then down while keeping the legs straight up off the floor. Do about five to 10 repetitions then rest. Try about three to four rounds.
EXERCISE #10
Rowing
Start by lying on your back, arms and legs fully stretched, arms together likewise your legs.
1. Draw your legs up to your body in a tuck position as you lift your upper body forward, reaching past your bent knees with your straight arms.
2. Return slowly to the starting position.
3 & 4. Repeat, tucking your body into a tight ball, and then returning to the starting position.
EXERCISE #11
Straight-legs splits
Starting position: lie on your back, body fully stretched out with your hands joined together behind your head, elbows out.
1. Lift both legs together straight up, then move both legs apart as far as you can, bring both legs back together.
2. Return both legs slowly to the floor.
3 & 4. Repeat leg lifts then split, back together then return to the starting position. Do about 10 to 15 repetitions then rest for a short while. Do about three to four rounds.
EXERCISE #12
Leg-split crunch
Starting position: lie on your back, arms stretched out behind the head, legs fully outstretched.
1. Lift legs together straight up then move them apart and hold.
2. Lift arms, head and shoulders off the floor and reach forward stretching between both legs.
3. Return your arms to the starting position.
4. Bring legs back together then return to the floor.
5. Repeat one through four.
Kenneth Gardner, Exercise Physiologist at The G.C. Foster College of Physical Education and Sport.
