.Get abs exercises.

[Tracey 17]

.Get abs exercises.


Bicycle Maneuver . Ride that bike baby!

*Lie on your back with your knees bent and feet flat on the floor.
*Place your fingers on the side of your head just behind your ears.
*Push your lower back into the floor flattening the arch and hold.
*Bring your knees up to about a 45-degree angle and slowly go through a *bicycle pedal motion.
*Touch your left elbow to your right knee, then your right elbow to your left knee.
*Breath evenly throughout the exercise.

Captain's Chair. You are the captain , be in control!
*This exercise requires gym equipment.
*Start with legs dangling and slowly lift your knees in toward your chest.
*The motion should be controlled and deliberate as you bring your knees up and return them back to the starting position.


Crunch on an Exercise Ball , I said crunch , crunch crunch!

*Sit on the exercise ball with your feet flat on the floor.
*Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor.
*Contract your abdominals raising your torso to no more than 45 degrees.
*To work the oblique muscles, make the exercise less stable by moving your feet closer together.



Basic Crunch , an oldie but a goodie!

*Lie on your back with your knees bent and feet flat on the floor.
*Place your fingertips to the side of your head just behind your ears.
*Push your lower back into the floor flattening the arch and hold.
*Curl up slowly so both your shoulders lift off the floor a few inches.
*Hold for a count of 2 and return to the start position.
**Tip: Don't clasp your fingers behind your head. Don’t tuck your chin to your chest, keep your head up.


Half Curl

*Lie on your back with your knees bent and feet flat on the floor.
*Place your palms on your thighs and curl up until your fingertips reach your knees as you breathe out. Return to the start position.
**Tip: Don’t tuck your chin to your chest, keep your head up.

Vertical Leg Crunch

*Lie on your back with your knees bent and feet flat on the floor.
*Place your fingertips to the side of your head just behind your ears.
*Push your lower back into the floor flattening the arch and hold.
*Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee.
*Contract your abdominal muscles by lifting your torso toward your knees.
*Make sure to keep your chin off your chest with each contraction.
*Exhale as you contract upward; inhale as you return to the starting




Reverse Crunch

*Lie on your back with your knees bent and feet flat on the floor.
*Place your fingertips to the side of your head just behind your ears.
*Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.
*Push your lower back into the floor flattening the arch and hold.
*Your hips will slightly rotate and your legs will reach towards the ceiling with each contraction.
*Exhale as you contract; inhale as you return to the starting position



Alternating ‘Supermans’, fly like superman!
*Lie face down on a mat with your arms stretched above your head (like superman)
*Raise your right arm and left leg about 5-6 inches off the ground (or as far as you comfortably can).
*Hold for 3 seconds and relax.
*Repeat with the opposite arm and leg.

Plank Exercise, walk the plank ARRGH!
*Lie face down on a mat with your elbows right next to your chest, palms facing down.
*Push off the floor, raising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders.
*Hold abdominals tight, and keep your spine neutral.
*Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
*Hold for 30 to 60 seconds, and then lower; repeat.




Side Bends
*Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
*Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
*Return to an upright position and repeat for the desired number of reps.

hope you like the exercises !!!!

TRACEY