Exercises and Stretches

Many people have emailed me lately asking about the correct way to do abominal exercises. I’m glad you are asking since there is a right way and a very wrong way to perform ab. Exercises. The following illustrations I hope will help you.

Illustration 1.- you should always warm up the muscles in your abs as well as your back before you work those muscles. You can do that by doing cardio exercises such as walking, recumbent bike, elliptical trainer whatever, just do it for at least 5 minutes until you start to sweat a bit. A word of warning…you should never get down and lay flat on the floor if your heart rate is elevated over 140 BPM…it is bad for your circulation and can cause you problems, especially if you are pregnant. Walk around a while until your heart rate goes down.

Illustration 2- Next sit on a soft mat with a straight back and stretch your lower back by extending your legs in front of you with feet together toes pointed, soft knees (a little bend in your knees) and bend forward as far as you can comfortably with arms extended in front of you… if you are a beginning exerciser or feel very tight in all muscles involved just try to bend forward far enough to touch the top of your shins. Always hold this flexion forward for at least 10 seconds…never bounce. And remember to breathe…take in a deep breath through your nose and exhale the breath out of your mouth as you bend forward. Repeat this stretch until you feel more flexible and not so tight.

Illustration 3- this is a very common mistake that people make when they do abs. As you can see in Illustration 3 there is an arch in my back. This is wrong your lower back should be flat on the mat with no room to put even one finger. To accomplish this you must pull in your belly button with your abs. Until you feel your back flatten on the mat…you must not perform any ab exercises unless your back is flat at all times.

Illustrations 4 shows the correct position for a reverse curl ab exercise. Legs are in a 90 degree angle, feet are flexed, back is flat, if you can progress to the more advanced position where you hold your head up you must always remember to lead up with your chin as if you have an apple under your chin. I do not suggest you hold you head since most people tend pull on their necks causing strain I suggest you extend your arms by your sides with palms down.

Illustration 5- Many people have a problem with holding their legs up while doing abs…since it causes their backs to arch. This just means your abs and back may not be strong enough to support your legs in an upright position. Using the Ab ball with a handle is a great way to work your middle, especially with people who have back problems since it automatically puts you in the right form letting you relax your legs while you target your abs thus keeping you from straining your lower back

Illustration 6- Finally, stretch your lower lumbar, shoulders, upper back and arms while rolling up in a ball holding on just below your knees and rock back and forth…ahh feels good.

Now remember before you do any kind of exercise and especially if you have any problems with your back consult your doctor before attempting these or any exercise.