8 MASTER EXERCISE PRESENTATION- ABDOMINALS.ppt · toward your pelvis. Pause briefly. Inhale and slowly return to the starting position. BOSU Oblique Crunch The BOSU stands for Both

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Abdominals

Hoist Roc-It (Abdominal Machine)

Rectus Abdominus

Furman University Greenville, SC

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Sit on the machine with your back againstthe back rest. Place your feet behind thefoot pads. Select weight on weight stack.Grasp handles and rest head against headrest.

Exhale and bend from the middle of yourtorso to crunch forward. Think aboutbrining your rib cage to ward your pelvis.Try to relax your arms. Inhale as yourelease back to the starting position.

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Cybex Abdominal Curl

Rectus Abdominus


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Adjust the seat height so the pad restsagainst your upper chest. Selectweight on the weight stack. Use anunderhand grip on the chest pad asshown.

Exhale and bend from the middle of yourtorso to crunch forward. Think aboutbrining your rib cage to ward your pelvis.Try to relax your arms. Inhale as you releaseback to the starting position.

Med-X Abdominal Curl

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Rectus Abdominus

Select weight on the weight stack. Noticethe double weight stack that allows forsmaller weight increments. Sit on themachine and put the pad under your armsas shown. If desired, move the thigh padsapart to disengage the hip flexor muscles.

Exhale and bend from the middle of yourtorso to crunch forward. Think aboutbrining your rib cage to ward your pelvis.Try to relax your arms. Inhale as yourelease back to the starting position.

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LifeFitness Weighted Ab Curl

Add plates to the machine if desired.Sit on the machine and rest your headRectus Abdominus


on the head rest. Grasp thehandlebars.

Exhale and bend from the middlef h f d

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of your torso to crunch forward.Think about brining your rib cageto ward your pelvis.Try to relax your head, neck, andarms. Inhale as you release backto the starting position.

Cybex Rotary Torso

Obliques


Obliques

Select weight. Notice the large dialunderneath the seat. Turn the dial to the�“zero�” setting to enter and exit the machine.Adjust the seat height so the pads rest againstyour upper chest. Press your thighs againstthe leg pads. Turn the dial under into the fifthhole on the right hand side.

Sit up tall and press your chest against the chestpads. Exhale and rotate to the left. Try to relaxyour arms and move only from your abdominalmuscles. Inhale and slowly return back to thestarting position. When you have completedthe set, turn the dial under the seat to the fifthhole on the left hand side. Repeat the exercisewhile rotating to the right.

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V-Sit on BenchThis is an advanced variation ofan abdominal crunch. Beginnersmay want to practice thisexercise on the floor.

Sit on the front edge of a veryRectus Abdominus


Sit on the front edge of a verysturdy bench as shown. Leanback so your legs and torso areparallel to the floor. Keep yourneck in alignment with yourspine. Grasp the front edge ofthe bench lightly with yourfingers.

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In one fluid motion, exhale andlift your torso and legs into a�“V�” position as shown. Pausebriefly. Inhale and slowlyreturn to the starting position.

Abdominal Curl

Lie on the floor and supportyour head with your fingertips.

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Exhale and lift your shoulder

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Exhale and lift your shoulderblades off of the floor to crunchupward. Think about bringingyour ribs toward your pelvis. Becareful not to pull on your neckor dig your chin into your chest.Inhale and slowly return to thestarting position.

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Reverse Abdominal Curl (Modified)

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Lie on the floor and place your hands byyour hips, palms down. Lift your feet off ofthe floor. Relax your head and neck.

Exhale and lift your hips off of the floor.Think about bringing your pelvis towardyour rib cage. Pause briefly. Inhale andslowly return to the starting position.

Reverse Abdominal Curl

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Rectus Abdominus

Lie on the floor and place your hands byyour hips, palms down. Lift your legs intothe air as shown. Relax your head andneck.

Exhale and lift your hips off of the floor. Pressyour heels upward toward the ceiling. Pausebriefly. Inhale and slowly return to thestarting position.

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Abdominal BicycleLie on the floor. Lift yourhead and shoulders off ofthe floor. Support yourhead with your fingertips.Be careful not to pull on

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Exhale and twist your torsoto the right . Bend your rightk d d l f

e ca e u o o pu oyour neck or dig your chininto your chest. Bend yourleft knee and extend yourright. Rotate your torsotoward the left knee.

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knee and extend your left.Repeat the exercise as yourotate from side to side.Think about bringing yourshoulder to the opposite hip.Do not touch your elbow toyour knee since this maycause you to strain yourneck.

Abdominal Double Leg StretchLie on the floor. Extend yourarms and legs to 45° anglesas shown. Keep your neck inalignment with your spine.Rectus Abdominus


Exhale and tuck your armsand legs together. For

Do not dig your chin intoyour chest. If your neckstarts to fatigue, place onehand behind your head forsupport.

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greater intensity, attemptto lift your hips off of thefloor as you tuck. Thinkabout bringing your ribcage ward your pelvis.Pause briefly. Inhale andslowly return to thestarting position.

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BOSU Abdominal CurlThe BOSU stands for �“BothSides Up.�” It recruits moremuscles than a basic crunchon the floor because itcreates an unstableenvironment.

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Sit on the BOSU as shownwith the ball against themiddle of your back. Supportyour head with yourfingertips. Be careful not topull on your head or dig yourchin into your chest. Keepyour back straight.

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Exhale and lift your shoulderblades off of the ball. Thinkabout bringing your rib cagetoward your pelvis. Pausebriefly. Inhale and slowlyreturn to the startingposition.

BOSU Oblique CrunchThe BOSU stands for �“BothSides Up.�” It recruits moremuscles than a basiccrunch on the floorbecause it creates anunstable environment.

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Sit on the BOSU as shownwith the ball against themiddle of your back.Support your head withyour fingertips. Be carefulnot to pull on your head ordig your chin into yourchest. Keep your backstraight.

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Exhale and lift your rightshoulder toward your lefthip. Pause briefly. Inhaleand slowly return to thestarting position. Repeatwhile rotating toward theright hip.

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BOSU Abdominal Bicycle(Modified)

The BOSU stands for �“BothSides Up.�” It recruits moremuscles than a basic crunchon the floor because it

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creates an unstableenvironment.

Sit on the BOSU as shownwith the ball against themiddle of your back.Support your head with yourfingertips. Be careful not topull on your head or dig yourchin into your chest. Keepyour back straight. Lift your

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y g yright leg off of the floor.

Exhale and rotate your torsoto the right as you bend yourright knee. Inhale and slowlyreturn to the staring position.When you have completedthe set, repeat the exercisewhile rotating to the left.

BOSU Abdominal BicycleThe BOSU stands for �“Both SidesUp.�” It recruits more muscles thana basic crunch on the floor becauseit creates an unstable

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environment.

Sit on the BOSU with your hips onthe ball as shown. Support yourhead with your fingertips. Becareful not to pull on your head ordig your chin into your chest. Keepyour back straight. Bend your leftknee and straighten your right.

Exhale and rotate your torso to

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ythe right as you bend your rightknee. Inhale and slowly returnto the staring position.

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BOSU V-Up (Single Knee)

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Hip Flexors

Stand on the platforms and place yourforearms on the arm pads. Grasp thehandles and lean back slightly against theBOSU. Draw your shoulders down andback to stabilize your shoulders.

p(not shown)

Exhale and lift your right knee towardyour chest. Inhale and release back tothe staring position. Exhale an d lift yourleft knee toward your chest. Inhale andrelease back to the starting position.

BOSU V-Up (Double Knee)

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Rectus Abdominus

Hip Flexors

Exhale and lift your knees toward yourchest. Tuck your tailbone under as you liftyour hips. Think about pulling your pelvisup toward your rib cage. Inhale and slowlyreturn back to the starting position.

Stand on the platforms and place yourforearms on the arm pads. Grasp thehandles and lean back slightly againstthe BOSU. Draw your shoulders downand back to stabilize your shoulders.

p(not shown)

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BOSU V-Up (Double Leg)

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Hip Flexors

Exhale and lift your legs as shown. Tuckyour tailbone under as you lift your hips.Think about pulling your pelvis up towardyour rib cage. Inhale and slowly returnback to the starting position.

This is an advanced exercise. Stand onthe platforms and place your forearmson the arm pads. Grasp the handlesand lean back slightly against theBOSU. Draw your shoulders down andback to stabilize your shoulders.

p(not shown)

Stability Ball Abdominal CrunchThe stability ball recruits moremuscles than a basic crunchbecause it creates an unstableenvironment.

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Sit on the ball as shown with themiddle of your back on the ball.Support your head with yourfingertips. Keep your neck inalignment with your spine. Donot pull on your neck or dig yourchin into your chest. Keep yourback straight and feet flat on thefloor.

Exhale and lift your shoulder

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yblades off of the ball. Think aboutbringing your rib cage towardyour pelvis. Pause briefly. Inhaleand slowly return to the startingposition.

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Stability Ball Oblique CrunchRectus Abdominus


The stability ball recruits more musclesthan a basic crunch because it creates anunstable environment.

Exhale and lift your shoulder blades offof the ball. Rotate your right shouldertoward your left hip. Pause briefly.

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unstable environment.

Sit on the ball as shown with the middle ofyour back on the ball. Support your headwith your fingertips. Keep your neck inalignment with your spine. Do not pull onyour neck or dig your chin into your chest.Keep your back straight and feet flat on thefloor.

Inhale and slowly return to the startingposition. Repeat on the opposite side.

Weighted Stability Ball Crunch

Rectus Abdominus


Rectus Abdominus

The stability ball recruits more muscles than a basic crunchbecause it creates an unstable environment. The weightedmedicine ball adds resistance. Sit on the ball as shown with themiddle of your back on the ball. Keep your neck in alignment withyour spine. Do not pull on your neck or dig your chin into yourchest. Keep your back straight and feet flat on the floor.

Exhale and lift your shoulder blades offof the ball. Think about bringing yourrib cage toward your pelvis. Pausebriefly. Inhale and slowly return to thestarting position.

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Weighted Stability BallOblique Crunch

Rectus Abdominus


Obliques

Sit on the ball as shown with the middle of yourback on the ball. Keep your neck in alignmentwith your spine. Do not pull on your neck or digyour chin into your chest. Keep your backstraight and feet flat on the floor. Place amedicine ball on your right shoulder.

Exhale and lift your right shoulder towardyour left hip. Pause briefly. Inhale andslowly return to the starting position.When you have completed your set, repeaton the opposite side.

Jack Knife (Modified)

Place your shins on the balland your hands on the flooras shown. Keep your backt i ht ith t i

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straight without saggingdownward or lifting your hipsinto the air. Keep yourelbows slightly bent becausethey are bearing weight.

Exhale and curl the ball

Erector Spinae (Lower Back)

Exhale and curl the balltoward your hands. Tuck yourtailbone under. Bring yourpelvis toward your ribcage.Pause briefly. Inhale andslowly return back to thestarting position.

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Jack Knife (Advanced)This is an advanced exerciseand requires both strength andbalance. Use a spotter ifnecessary.

Place your shins on the ball

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Place your shins on the balland your hands on the floor asshown. Keep your backstraight without saggingdownward or lifting your hipsinto the air. Keep your elbowsslightly bent because they arebearing weight.

Exhale and roll the ball toward


Exhale and roll the ball towardyour hands while remaining in apike position. Pause briefly.Inhale and slowly return back tothe starting position.

Side Plank(Modified)

Deltoids(Shoulders)


Obliques

From a kneeling position, place your right hand onthe floor and extend your left hand into the air.Keep your right elbow slightly bent because it isbearing weight. Align your head, hips, and knees ina straight line. Repeat on the opposite side.

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Side PlankDeltoids

(Shoulders)


Obliques

This is an advanced exercise. Place your right handon the floor and extend your left hand into the air.Keep your right elbow slightly bent because it isbearing weight. Align your head, hips, and feet ina straight line. Repeat on the opposite side.

Medicine Ball Crunch

Rectus Abdominus


Rectus Abdominus

Lie flat on the floor and hold a weightedmedicine ball as shown. Keep your elbowsslightly bent because they are bearingweight.

Exhale and lift your shoulder blades off ofthe floor. Keep your neck in alignmentwith your spine and be careful not to digyour chin into your chest. Press the ballupward toward the ceiling. Pause briefly.Inhale and slowly return back to thestarting position.

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Medicine Ball Oblique Crunch

Lie flat on the floor and hold aweighted medicine ball on yourright shoulder as shown.

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Exhale and lift your rightshoulder toward your left hip. Be

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careful not to dig your chin intoyour chest. Pause briefly. Inhaleand slowly return back to thestarting position.

When you have completed yourset, repeat on the opposite side.

V-Sit (Single Leg)

This is an advanced exercise.Lie on the floor with botharms extended overhead .Bend your left knee andRectus Abdominus


yextend your right.

Exhale as you lift yourtorso and right leg in a�“V�” position. Pauseb i fl I h l d l l

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briefly. Inhale and slowlyreturn to the startingposition.

When you havecompleted your set,repeat on the oppositeside.

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PlankRectus Abdominus



Lie on the floor facedown. Place your elbows on the floor. Lift your knees and hips off ofthe floor. Keep your body straight like a plank of wood. Draw your shoulder blades downand back to stabilize your shoulder blades.

Plank with Heel SlideLie on the floorfacedown. Place yourelbows on the floor.Lift your knees andhips off of the floor.

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Exhale and shift yourbody toward yourhands by sliding on

pKeep your bodystraight like a plank ofwood. Draw yourshoulder blades downand back to stabilizeyour shoulder blades.Erector Spinae

(Lower Back)

hands by sliding onyour heels. Pausebriefly. Inhale andslowly return to thestarting position.Repeat the exercise bysliding forward andbackward on yourheels.

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Plank with Heel LiftsLie on the floorfacedown. Place yourelbows on the floor. Liftyour knees and hips off ofthe floor Keep your body

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the floor. Keep your bodystraight like a plank ofwood. Draw yourshoulder blades downand back to stabilize yourshoulder blades.

Exhale and lift your lefth l h ff f


heel 6 8 inches off ofthe floor. Try not to liftyour hips. Pause briefly.Inhale and slowly returnto the starting position.Repeat the exercise byalternating heel lifts.

Plank with Hip LiftsLie on the floor facedown.Place your elbows on thefloor. Lift your knees andhi ff f th fl K

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Exhale and lift your hipsupward approximately 6 8inches Inhale and slowly

hips off of the floor. Keepyour body straight like aplank of wood. Draw yourshoulder blades down andback to stabilize yourshoulder blades.


inches. Inhale and slowlyreturn to the starting positionwithout sagging your backdownward.

Documents

8 MASTER EXERCISE PRESENTATION- ABDOMINALS.ppt · toward your pelvis. Pause briefly. Inhale and slowly return to the starting position. BOSU Oblique Crunch The BOSU stands for Both