welihozkiy - Core Exercises - Fri Oct 6 08:13:50
2000<br><br>Front Arrows - *novice* get into push-up position, but
instead of hands contacting the floor support yourself
<br>on your forearms. Humerous (upper arm/bicep) is 90
Degrees to floor. Raise your pelvis <br>off the floor so
there is a straight line from your heels to your head.
Tuck abs in for <br>more support. Use mirror for a
visual aid to obtain a straight look until you get the
<br>feel for the correct position.<br>- *expert* raise
feet off floor and onto a bench.<br>- *crazy* put feet
on a 'theraball'/'physioball'<br><br>3/4 Eccentric
Sit-ups - lay on back knees bent in crunch position, arms
crossed on chest, feet under nothing.<br>curl yourself up
anyway ya want. now straighten out your back and decend
down to where<br>your lower back just makes contact
with the floor and curl back up. The fun is that
your<br>feet should never leave the floor. Avoid rounding your
back in a pathetic effort to curl<br>yourself up.
**This requires a strong and controled stomach to
stabalize your body <br>through the movement. (controled
reps)<br><br>Pelvic Clock - Flex stomach muscles, right side, left
side, bottom, top.<br><br>Dead Bugs - Lay on back arms
at your side, legs extended together on floor.
Together raise your right arm and <br>right knee, arm
extended, hand will almost touch the floor beyond your
head, right knee is raised<br>to your chest as high as
possible. And down, now left side. Keep it going, and do
not let hands or<br>feet touch the floor until set is
done -- to keep the tension. **this may sound easy but
performed<br>towards the end of a workout, it's not too fun. ;)
(controled reps)<br><br>Arm & Leg Lift - on hands and knees
in doggy style, head up facing straight ahead of
you. Lift right leg<br>and left arm as high as they
will go above you. Now switch to left leg and right
arm. When <br>in air, appendages should be at maximum
extension. (controled reps)<br><br>Hip Extension/Fish Flops
- lay on stomach, legs extended together, arms
extended out forward infront of you. <br>lift legs and
arms together as high as possible, performing a hyper
extension. (controled reps)<br><br>Hanging Knee Raises -
Hang from bar. Bring knees up to waist level, Chest
level, Shoulder Level, or eye level.<br>Depends on how
difficult you want to make it. (controled
reps)<br><br>Hanging Leg Raise - Hang from bar, touch feet to hands
(controled reps)<br><br>Hanging ladder - Hang from bar, legs
extended, bring feet up the right, then left, then right,
etc. each one a little higher from the last. See how
high you can go and then back down. (controled
reps)<br><br>Hanging ROunds - *My Favorite* Hang from bar, straight
legs, lift to the right and up and down on the left. A
nice big circle, now reverse to the left side, right
side, etc. (controled reps)<br><br>Bupka's - Hang from
a bar, role knees up to chest, extend legs and
invert your self touching your feet to the<br>ceiling.
And back down CONTROLED. (controled reps)