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THESE EXERCISE IS NOT FOR EVERYONE -
PLEASE FOLLOW RULES
1, IF YOU HAVE ANY PAIN STOP AT ONCE BUT YOU SHOULD FEEL IT WORKING
2,REMEMBER TO BREATHE
3,AS YOU GET BETTER EXTEND TIME TO LONGER
4,HOLD BELLY IN WHILST DOING EXERCISES
Plank Exercise! (Picture Above)
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs,belly and back, as well as stabilizer muscles.
TO DO THIS RIGHT:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Lower Ab Exercise - Reverse Ab Crunch(picture above)
HOW TO DO THIS RIGHT:
1. Lay on the ground with your legs straight and your hands underneath your bottom.
2. Keep your abdominal muscles tight with your head and lower back flush on the ground.
3. Pull your legs up and back to a 90° angle from the ground. Do not lock out your knees and keep your focus on your abdominal muscles.
4. Your lower back should remain flat on the ground at all times
5. Lower your legs, stop just before your feet touch the ground and reverse the motion back up.
Side Bridge (picture above)
Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great sports specific exercise. Try increasing your time after a while.
