MIDRIFF MOVEMENTS
Courtesy of Jan Dellinger
Posture, digestion, respiration, internal protection and support of vital organs all depend on well-toned muscles of the waistline. This is the reason why experts consider this type of exercise essential for physical well-being and any out of condition reader needs only a few sessions of abdominal work to discover the invigorating and beneficial effect of specialization of this area.
Strandpulling movements for the waist are varied and effective so here are some of my favorites for reducing tubby hubbies and supplying separation to the rectus abdominus.
Note: Use of strands is an ab-exercise variation to implement when your same-old is growing dead at times.
Nearly everyone knows how to perform the Sit Up as a free exercise or with weights. With strands (Ex. 31) performance is very similar. You lie back down on the floor with one handle behind the neck and the other handle or end of the strands is fixed to some heavy object behind your head. The movement is done by rounding the back as much as possible as you sit up to bring the head as near the knees as possible. Make a real effort to go those last few inches.
The Roman Chair (Ex. 32) gives a wider range of movement and is done by holding the strands in exactly the same fashion, but this time you sit on a bench or stool and lean right back over it, having feet fixed to prevent a loss of balance, banged heads and curses in the name of Webster!
Again, round the back as much as possible and this time you will find it very easy to put the head on the knee or thighs. As excellent movement for the abominable abdominals!
The Bent Legs Raise (Ex. 33) affects the lower portion of the abdomen and again has us lying on our backs. Instead of holding the strands behind the neck fasten that end to the feet as you lie with straight legs. Ready? Then, off you go, bending the knees and pulling them as close to the chest as possible. Allow the hips to come off the floor a little. This is not a fault. Remember that this is also a useful leg exercise for the flexors, behind the thigh.
Now for the lateral muscles, the much neglected side parts of the waist line. Pick of the bunch is the Side Bend (Ex. 34). Standing on one handle, stand upright as you hold the other on the side of the leg in the hang position. This gives you a little stretch on the springs right from the start. Now, without leaning backward or forward, bend sideways away from the expander, reaching far down the opposite leg without lifting the heels from the ground. of course, this must be repeated with the strands on the other foot after your repetitions for that side are completed.
Back Presses with Trunk Turns can be done standing (Ex. 35) and sitting. In the former variation you have the strands across the back, with arms bent and feet slightly apart. As you press the strands you twist in the waist, going down to touch the left foot with the right hand and getting the head as near the knee as possible. Resume the starting position and repeat, but this time LEFT HAND to right foot. Keep the legs straight and be a really good twister. This big twist is equally important when sitting (Ex. 36) Here you start sitting upright with legs stretched out in front with feet about 12 inches apart. The movement is the same but hip movement is reduced by being fixed on the ground.
Side Presses (Ex. 37) are a cross between the military press and the upward push. You start with heels together and the strands held as for the military press. Refer to (Ex. 17). As you press this time, lean sideways as far as possible from the waist until your straighten the pushing arm. Resume the upright position to straighten the supporting arm before relaxing and starting again.
In addition to these exercises for reducing an extra stubborn waist you should diet, and don't dare say, "What color?!"
Next, The Top Ten for Legs.
Enjoy Your Lifting!
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