Gently lower your legs to the floor and repeat. Keeping your legs straight, slowly and smoothly lift your legs to a vertical position so that they're pointing at the ceiling. Lay on the floor with your legs straight and pulled together. X Expert Source Monica MorrisĪCE Certified Personal Trainer Expert Interview. Doing slow, controlled crunches like this is more effective than doing faster crunches. When you're doing crunches, exhale slowly for 5 seconds on your way up, then inhale slowly for 5 seconds on your way down.This exercise, which is a good core workout on its own, is highly versatile - by adding different poses and/or movements to the basic plank, you can work a wide range of muscles. Another good core workout is the plank exercise.X Research source For well-rounded, sculpted abs, it's important to hit every part of your abdominal region. For the rectus abdominis to appear beneath the skin, you will need to both build your core and reduce fat around your waistline. The transverse muscles are rather large, but the rectus abdominus muscles are fairly thin. Your ab muscles, as a whole, run from the pelvis to just below the chest. Sit-ups and crunches work your central abdominal muscles.To do a crunch, which is easier than a sit-up, just lift your shoulder blades off the ground - not your whole upper body. Keep your back straight - never hunch while doing sit-ups. The stress should be on your ab muscles, not your neck. Don't strain or use jerky movements and don't lift with your neck. ![]() Then, smoothly lower your body back down and repeat. ![]() Sit all the way up, pausing for a moment at the top of your motion. Cross your hands across your chest and smoothly lift your upper body, from your shoulder blades to your lower back, off of the ground. To do a basic sit-up, lie on the floor with your knees bent and your feet flat on the floor.
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