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These home exercises are for Men who already have a regular
fitness/exercise regime and who want to tone up their abdominal area.
The pace calls for more vigorous movement and in the warm-up session uses
aerobic exercise, which simply means movement demanding more oxygen.
Quick, high repetition exercise gets the lungs working better
thereby putting more oxygen into the bloodstream, picks up the heart rate so
more blood is pumped to the various muscles and helps warms those muscles so as
to get them ready to cope against heavier resistance. As with all exercise
start by taking it easy, building up the effort until the body gets used to it,
then increasing the pace.
REMEMBER always consult your doctor before
starting any strenuous exercise.
WARM-UPS: - Standing Twists: The movement of this exercise works
the muscles of the torso by twisting them against the resistance of the lower
body. When undertaking this movement always keep the hips stationary so they
provide the resistance required.
The
Exercise: Stand with your feet wide apart and flat on the floor,
with the knees slightly bent so as to stop the hips from turning.
Raise
your arms either side, straight outwards level with your shoulders, bend your
elbows and hold your arms at chest level, parallel to the floor. Making sure
you face forward at all times.
Twist your shoulders and upper body to the
right as far as you can without turning your hips.
Twist back and then to
the left as far as you can, again, without turning your hips.
Start the
warm-up slowly, building up the effort and putting more energy into the
movement.
Repetitions: Continue with
the exercise 20 each side
STRETCHING: - Side Bends: This exercise aims to stretch the
muscles in the lower torso, especially those that run down either side of the
body. DON'T try to get the maximum out of these movements. The idea is not to
over stretch the body further than it really wants to go. Just stretch and
hold. DON'T 'bounce' otherwise you may hurt yourself with any violent movement.
The Exercise: With your feet
wide apart and standing upright raise your left hand high into the air. Make
sure your right hand is relaxed and down by your right leg. Gently stretch
upwards with your left arm as high as you can, then start to bend to your right
bringing your left arm over your head, but keeping the arm straight. As you
bend let your right arm slide slowly down your left leg as support. Bend as far
as you can without over stretching but as if you are trying to touch the wall
nearest your left side. Hold this position for a count of 5 and then slowly
straighten your body up back into the starting position. Lower your left arm
and repeat the exercise with your right arm.
Repetitions: Repeat the exercise 10 times each side.
ABDOMINALS: There is difficulty when it comes to training the
abdominal area, as it is very strong and only has a limited range of motion.
Here we suggest a series of 5 exercises, which should help. The idea is to do
ten repeats of each exercise one after another without stopping. It may take a
number of attempts before you can achieve this so take it slowly and carefully.
Do not rush. Less repeats to start with. Once you can achieve the movements
without stopping then increase the pace and reduce the time it takes to do
them. The increased intensity will force the muscles into adapting to the
effort.
Bent knee leg raises. Lying
flat on your back ensure your legs are straight and your hands are under your
buttocks with the palms flat on the floor to give support. Bring your head and
shoulders a few inches off the floor, holding them there throughout the
exercise. Raising your legs and bending the knees try to bring them as close to
your head as possible. Then straighten the legs out and lower them slowly
towards the floor without quite touching it. Hold for a moment and then repeat.
Repetitions: Repeat the
exercise 10 times.
Bent-Knee
sit-ups: Here we recommend having the knees bent when you do your
sit-ups as traditionally straight leg sit-ups put too much stress on the lower
back. Lying flat on your back bend the knees placing the feet flat on the floor
and put your hands behind you head or neck, which ever is comfortable to work
with. Start by lifting your head and shoulders and bending forward as far as
you can. At the same time throw your arms forward. This will help you in your
effort. Touch your knees with your chin. Hold this position for a moment then
gently lower yourself back onto the floor bringing your hands back behind your
head.
Repetitions:
Repeat the exercise 10 times.
Alternate
Knee kicks: Lie flat on your back but resting on your elbows. Keep
your legs straight out in front of you and raised a few inches off the floor.
Bend your left knee bringing it as far forward towards your head as you can
whilst leaving your right leg straight out just above the floor. Repeat the
exercise with the right leg. As you bring the right leg up towards your head
slowly extend the left leg straight out and back to the starting position.
Again keep the leg just above the floor. Repeat the exercise, working your legs
alternately by bringing one knee towards the head as you push the other out
towards the floor. Bringing the left knee up and then the right knee is one
full repetition.
Repetitions: Repeat the exercise 10
times.
Crunches: Lying on the
floor, with both hands behind your head, bring both knees up together as far as
you can and hold them in this position. Then bring your head and torso forward
as close to your knees as possible, again holding this position for a moment,
before lowering your torso back to the floor. Keep your head free of the floor
at all times.
Repetitions: Repeat the exercise 10
times.
Side knee raises: This
exercise concentrates on the waist. Lying on your right side support yourself
on your elbow holding your left leg out straight and bending your right leg
underneath it level with the left knee. Place your left arm in front of you and
your hand on the floor to give added support. Bending at the knee slowly bring
the left leg towards your left shoulder and try to touch it. Hold this position
for a moment before returning the leg to the starting position. Repeat this
exercise ten times then change sides and work the left leg.
Repetitions: Repeat the exercise
10 times.
The ultimate aim is to achieve continuous repeats.
PLEASE REMEMBER - These exercises are aimed at the man who
already takes some regular exercise.
Always start slowly, building up the
intensity of your workout to suit you. You should not undertake any form of
exercise without first consulting your doctor or physician.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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