Tag: abdominal strength

Virtual Fitness: How To Do An Abdominal Strength Combo

February 22, 2022
Abdominal Combo Works The Obliques And Six Pack Abs
ABDOMINAL COMBO is a three part bodyweight exercise that targets the oblique abdominals, the six pack abs, front shoulders, and front thighs. The exercise begins with a diagonal move, and then a straight upward move, and then returns to a diagonal move on the opposite side.
INSTRUCTIONS: Part One – Bring chin toward chest and curl up while reaching right hand toward left foot. Perform 8-10 repetitions. Part Two – Change the exercise by lifting both hands toward your feet performing 8-10 repetitions. Part Three – Change the exercise again, by reaching your left hand toward your right foot. Perform 8-10 repetitions.
VARIATION: to increase the workload, use ankle weights. MODIFICATION: Do fewer repetitions.

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 TRX Suspension Pike

January 21, 2022

Advanced Core Strengthening Exercise
Prerequisite: Ability to perform the Sliding Pike before attempting TRX Suspension Pike. Sliding Pike is an all fours floor exercise, using sliding equipment under each foot, or under both hands and feet.
Exercise Benefits: Strengthens abdominals, quadriceps, core stabilizers.

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 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.

Ten Reasons To Strengthen Your Core

December 21, 2013

What does the core do? Why is it so important?
A strong core stabilizes, and protects your spine. Professional, and recreational athletes with weak core muscles don’t perform optimally, and are more susceptible to injury.

People with physically demanding jobs that require lifting, moving, pushing or pulling, depend on a strong core to stabilize and protect their spine from eventual dysfunction, and subsequent injury, or chronic back pain.  Over 80 percent of all Americans have had, or will have, at least one episode of low back pain during their lifetime.

Where is the core located?
The human torso is where the core muscles and bones are found, right between your shoulders and hips.

The Core Region Covers Half Your Body 
The core region contains muscles and bones.  If you map it out, you’ll find your core muscles, on your abdomen, low back, pelvis and hips.  Core bones consist of your spinal column, pelvis and hip joints.

Ten Good Reasons To Strengthen Your Core

  1. To save a trip to the emergency room.
  2. To save time, and money on doctor’s fees, rehab, or surgery.
  3. To avoid chronic low back pain.
  4. To prevent, or rehabilitate an injury.
  5. To improve your ability to generate force and movement during sports.
  6. To avoid on-the-job injury.
  7. To acquire more efficient movement, spinal flexibility and strength.
  8. To improve balance.
  9. To improve physical fitness.
  10. To prevent an overuse injury.

Copyright 2014 Irene Pastore and Tour De Core Personal Training