Category: Abdominal Strength

Virtual Fitness: How To Do A Six-Minute Standing Abdominal Workout

January 17, 2022
No Equipment Needed For This Ab Strengthening Routine

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

How To Do TRX Knee Tucks

January 10, 2022
TRX Knee Tucks is a suspension strength training exercise that works the core, thighs and inner hip muscles.
Exercise Goal: only your legs are moving. Everything else remains stable.
Exercise Level: Before attempting this exercise, you should be able to perform Sliding Plank Knee Tucks and/or Sliding Plank Knee Tucks with arms resting on an unstable surface, such as a Balance Foam Cushion.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do A Dumbbell Abdominal Curl

October 30, 2021

Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, hip flexors, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.
DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.
MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.
CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do An Outdoor Criss Cross Abdominal Curl

October 30, 2021

Outdoor Criss Cross Abdominal Curl

The Criss Cross Abdominal Curl is a strength training exercise that improves abdominal and oblique strength.

INSTRUCTIONS: Lie on your back. Place hands behind your ears. Bring right elbow toward left knee. Switch and bring your left elbow toward right knee. Continue to work on a diagonal pattern. Keep torso steady.
MODIFICATION: Cross arms on your chest as you move side to side.
VARIATION: To add challenge, keep elbows pointed outward and bring the shoulder toward your knee, instead of touching the elbow to knee.
CAUTION: Avoid clasping your hands behind your head in order to avoid pulling or yanking on your neck.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A Fitball Abdominal Curl

October 27, 2021

FITBALL ABDOMINAL CURL

The Fitball Abdominal Curl is a strength training exercise that primarly works the Rectus Abdominis muscle.
INSTRUCTIONS: Lie on the fitball with your feet on the floor. Place fingertips next to your forehead. Bring chin toward chest. Slowly round your back and curl up bringing the bottom ribs toward hip bones. The small of your back remains on the ball when you curl up, as shown in the video.
LEVEL: Ability to remain centered and steady on the fitball. Strong abdominals. Not for beginners.
VARIATION: To increase workload, point elbows outward. Use the strength of your abdominals to curl up, without pulling or yanking your neck.
MODIFICATIONS: 1) Cross arms on chest. 2) Reach arms forward with elbows straight.
PREREQUISITE: Basic Abdominal Curl without the fitball. LINK
CAUTION: To prevent loss of balance, do not allow your feet to lift up off the floor. Wait until you have experience using a fitball, before attempting this exercise.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Virtual Fitness: How To Do A One-Leg-Up Abdominal Curl

October 18, 2021

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL
Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: Bend your knee as you reach up.
Alternatives: If you find this exercise too difficult, do the Basic Abdominal Curl exercise instead. LINK
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.