Not only are these muscles on the side of your torso important in terms of abdominal strength and core stabilization, but they also look amazing when they're cut and defined. Bicycle crunches work your obliques, which are a must for any thorough ab workout.Repeat this motion, alternating knees, and elbows. Ease your upper body back down and lower your right knee as you simultaneously raise your left knee, touching it to your right elbow. As you raise your knee, gently lift and twist your upper body, touching your left elbow to your right knee. Raise your right knee up towards your chest. Tuck your palms behind your head, keeping your elbows bent. Lay on your back in the basic sit-up position with your knees bent and your feet flat on the floor. Other lower ab exercises like reverse crunches and hanging leg lifts also target the hard-to-hit zones just above your hips, contributing to a toned upper pelvic area.ĭo bicycle crunches.Though they're especially hard to work and "define," well-toned lower abs can take your six-pack to an eight-pack! The core muscles play an important role in hip and spine stabilization, which, if not maintained, can lead to a back injury. For an extra challenge, try holding a medicine ball or a small weight between your legs as you do this exercise! Don't separate your legs or bend your knees as you do this exercise unless you find it too difficult - in this case, modify the exercise so that you're bringing your knees to your chest, rather than pointing your feet towards the ceiling. Gently lower your legs to the floor and repeat. Keeping your legs straight, slowly and smoothly lift your legs to a vertical position so that they're pointing at the ceiling. Lay on the floor with your legs straight and pulled together. X Expert Source Monica MorrisĪCE Certified Personal Trainer Expert Interview. Doing slow, controlled crunches like this is more effective than doing faster crunches. When you're doing crunches, exhale slowly for 5 seconds on your way up, then inhale slowly for 5 seconds on your way down.This exercise, which is a good core workout on its own, is highly versatile - by adding different poses and/or movements to the basic plank, you can work a wide range of muscles. Another good core workout is the plank exercise.X Research source For well-rounded, sculpted abs, it's important to hit every part of your abdominal region. For the rectus abdominis to appear beneath the skin, you will need to both build your core and reduce fat around your waistline. The transverse muscles are rather large, but the rectus abdominus muscles are fairly thin. Your ab muscles, as a whole, run from the pelvis to just below the chest. Sit-ups and crunches work your central abdominal muscles.To do a crunch, which is easier than a sit-up, just lift your shoulder blades off the ground - not your whole upper body. Keep your back straight - never hunch while doing sit-ups. The stress should be on your ab muscles, not your neck. Don't strain or use jerky movements and don't lift with your neck. Then, smoothly lower your body back down and repeat. Sit all the way up, pausing for a moment at the top of your motion. Cross your hands across your chest and smoothly lift your upper body, from your shoulder blades to your lower back, off of the ground. To do a basic sit-up, lie on the floor with your knees bent and your feet flat on the floor. “We hope girls will come along with their mum or a friend and enjoy a free day out.”Ī leading coach, Sandy runs the successful Tennis4Teens program at the Melba Tennis Club and has been involved in a number of Women and Girls initiatives with Tennis Australia.Start with sit-ups and/or crunches. “Teenage girls often fall out of sport, and it’s really important to get them motivated to get back into it in a space where they feel comfortable,” Sandy said. She is encouraging girls to bring a friend, their mum or sister, and try their hand at a number of sports on offer at the free Girls Get Active Day organised by Tennis ACT. It’s also a time when they’re worried about body image and often struggle with self-confidence. Organiser, Melba Tennis Club operations and talent director Sandy Moore, says between the age of 12 and 15, many girls lose interest in sport. The Canberra Girls Get Active Day aims to get girls of all ages out of the house, off their devices and, hopefully, reignite their interest in sport. Photo: Tennis ACT.īeing a teenage girl is hectic and often it’s a time when playing sport seems less important than hanging out with friends, doing school work or being glued to a screen. Young girls are invited to try a new sport at the free Canberra Girls Get Active Day.
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