Variation Provides Abdominal Results

Welcome to the second part of our two-part series designed to provide variation and effectiveness to your abdominal workout. A good abdominal workout is essential for any fitness program as strong abdominals can reduce back pain and improve your athletic ability. Because your abdominals are at the center of your body, they can enhance your athletic performance by increasing your core strength. You will notice the difference when you are twisting and turning on your skis or snowboard or even when you are trying to maneuver your mountain bike on difficult trails. If you are bored with performing the same exercises all of the time, the following exercises will provide an effective change you will be able to see and feel.

Medicine Ball Crunches

Lie face up on an exercise mat on the floor. Holding a medicine ball in your hands, extend your legs straight in the air above your hips. Extend your arms until they are straight and reach up trying to touch the medicine ball to your toes. Once you are as close to your toes as possible, return to the starting position and repeat for 12-20 repetitions depending on your comfort level. Medicine balls can weigh as little as two pounds and as much as twenty pounds so be sure to start at a comfortable level and progress at your own pace.

Hip Lifts

Lie face up on an exercise mat on the floor. Place your hands on the mat beside your hips. Hold your legs straight in the air above your hips. Once in this position slowly lift your hips a few inches off of the floor and slowly return to the starting position being sure not to bounce or use momentum. Repeat for 12-20 repetitions depending on your comfort level. This exercise isolates the lower abdominal area. You should not feel your lower back while performing this exercise.

These abdominal exercises will not only tighten up your mid-section, but they will also increase your abdominal strength. By varying your workout regularly, you will prevent adaptation and boredom. To be effective, you should perform your abdominal routine three to five times each week in conjunction with a regular cardiovascular routine. Consult your doctor before starting an exercise program.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Vertical Leg Scissors

Lie on your back and extend both of your legs to a 30-45 degree angle from the floor keeping them straight. Once in this position scissor your legs up and down moving them approximately 12-18 inches each time while keeping your lower back pressed firmly against the towel. The closer your feet come to the floor the harder this exercise becomes. Perform 8-12 repetitions.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Transverse Abdominal Crunches

Start by lying down on the floor (an exercise mat or blanket may make this a little more comfortable) with your arms at your sides, your knees bent and your feet flat on the floor. Begin the movement by bringing both hands up to your left knee as you crunch your trunk up towards the left. Breathe out as you are coming up and make sure you get your right shoulder blade off the floor. Return to the starting position and repeat the movement on the opposite side. Repeat this exercise 10 times to each knee for a total of three sets. Be sure to take a break between sets to relax your stomach muscles and do each repetition in a slow and controlled manner

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Stability Ball Crunches

When using a stability ball you must make sure the ball is the correct size for you. To determine this sit on the ball with your feet shoulder width apart. If your knees are at a 90 degree angle the ball is the right size for you and you are ready to start. To perform an abdominal crunch effectively on the ball, start by moving your hips forward and lying back onto the ball. Place your hands across your chest. Once in this position concentrate on raising your chest and shoulders up to a 45 degree angle. Now squeeze your abdominals and return to the starting position. Perform three sets of 15 to 20 repetitions. To increase the difficulty put your feet closer together. If you do not have access to a stability ball perform your crunches on an exercise mat.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Rope Crunches

Start by placing a rope handle on a weight machine and place an exercise mat on the floor in front of the machine. Facing away from the weight stack, reach slightly behind your shoulders and grasp the end of the ropes in each hand. Hold the ropes tightly against the fronts of your shoulders and kneel down onto the exercise mat. Stay in this kneeling position and perform abdominal crunches by curling your trunk forward towards your knees. Use a weight that allows you to complete 15-20 repetitions. Perform this exercise in a slow and controlled manner. You should feel your abdominals and not your lower back.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Oblique Abdominal Crunches

If you have a nagging lower back injury, strengthening your abdominals can help to reduce the discomfort you feel. Strengthening your abdominals can also help to stabilize your trunk muscles helping to keep your body in proper alignment.

Start this exercise by lying flat with your back on the floor. Bend your left leg and place your right ankle on your left knee. Once you are in this position cross your arms over your chest or place your arms beside your head for greater difficulty. Slowly contract your abdominal muscles to raise your shoulder blades off the floor bringing your left shoulder towards your right knee. Make sure to keep your head in line with your body and do not tense your neck or press your chin to your chest. (Hint: keeping your eyes on a spot high on the wall may help you maintain the right position.) You should feel your stomach area, not your neck or lower back. Briefly hold this position then slowly lower yourself back down to the floor. Do 10-12 repetitions to each knee and repeat three times. You can take a 20-60 second break between each set depending on your comfort level.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Medicine Ball Crunches

Lie face up on an exercise mat on the floor. Holding a medicine ball in your hands, extend your legs straight in the air above your hips. Extend your arms until they are straight and reach up trying to touch the medicine ball to your toes. Once you are as close to your toes as possible, return to the starting position and repeat for 12-20 repetitions depending on your comfort level. Medicine balls can weigh as little as two pounds and as much as twenty pounds so be sure to start at a comfortable level and progress at your own pace.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Horizontal Leg Scissors

Horizontal Leg Scissors: Lie on your back and extend both of your legs to a 45-degree angle from the floor keeping them straight.

Once in this position scissor your legs over and under each other while keeping your lower back pressed firmly against the towel. You can increase the intensity of this exercise by lowering you feet towards the floor. Perform 8-12 repetitions.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office 604-420-7800.

Hip Lifts

Lie face up on an exercise mat on the floor. Place your hands on the mat beside your hips. Hold your legs straight in the air above your hips. Once in this position slowly lift your hips a few inches off of the floor and slowly return to the starting position being sure not to bounce or use momentum. Repeat for 12-20 repetitions depending on your comfort level. This exercise isolates the lower abdominal area. You should not feel your lower back while performing this exercise.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Abdominal Bicycles

This exercise is designed to strengthen the muscles of your abdominals. This is a great exercise for skiing and snowboarding because it isolates the lower abdominals, which you use continuously to hold your body upright as you make your way down a ski run. Strong abdominals also help to protect your lower back from injury.

To start, lie on your back with your knees at a 90-degree angle. Your feet should be flat on the floor. Contract your abdominal muscles and press your lower back into the ground. Raise your legs up while keeping your lower back pressed down into the ground. Move your legs as if you are riding a bicycle. The two most important things to remember while you perform this exercise are; to keep your stomach contracted and to keep your lower back pressed firmly against the ground. If you feel your lower back lift up off of the floor stop immediately and readjust your position. You should feel your stomach area, not your neck or lower back. Do 10 repetitions per leg, rest for 15 to 30 seconds and repeat three times.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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