leg raises
Leg raises are a real basic lower abdominal exercises , and can be performed in any captain's chair or a drawbar . Stand on a chair or hang on the drawbar and lift your legs , keeping them as straight as possible . Make sure you go beyond the "L" of 90 degrees so that the bottom of the movement is the hip flexors lower abdominals . If you have trouble exercising , do not worry , it's hard. Instead of opting to raise the knee - the same year, unless the legs are bent at the knee. Again focus on going beyond 90 degrees of range of motion is the key to perform this exercise .
Scottish
In fact, I do not know the right name for this year , my friend Scotty showed four years ago and has remained as one of my abdominal workouts since . Take a plate of 5kg , preferably a rubber coating . Place a gym mat on the floor and end up facing , with legs and arms extended. Hold the plate in his hands , pull the arms and legs, the sale of the plate in the shins , then re- extend your body with balance board on his lap. Now draw the legs again and transfer back plate is 1 rep to - try 10-15 reps 4 sets of arms - that . If it is difficult , try a lighter weight or no weight at all.
The real benefit of this exercise is that it caters to a wide range of your core muscles - legs pulling in the works of two hip flexors and lower abs and a tight grasp the plate with hands as the top works hard core . In addition, it is an exercise that you can make measurable progress - 5 kg once you find it easy , try to go to 10.
Swiss Ball Roll Ins
Place a Swiss ball on the floor and balance buttons on top of it , keeping the rest of your body in the press up position ( as if he were about to form a high press). Draw your knees to your stomach , allowing the ball to roll forward. Contract your abs and extend your legs to the starting position muscles. Try 4 sets of 15-20 repetitions. It is a very effective exercise not only work the abdominals, but your entire heart has to work to stay balanced on the Swiss ball .
Leg raises are a real basic lower abdominal exercises , and can be performed in any captain's chair or a drawbar . Stand on a chair or hang on the drawbar and lift your legs , keeping them as straight as possible . Make sure you go beyond the "L" of 90 degrees so that the bottom of the movement is the hip flexors lower abdominals . If you have trouble exercising , do not worry , it's hard. Instead of opting to raise the knee - the same year, unless the legs are bent at the knee. Again focus on going beyond 90 degrees of range of motion is the key to perform this exercise .
Scottish
In fact, I do not know the right name for this year , my friend Scotty showed four years ago and has remained as one of my abdominal workouts since . Take a plate of 5kg , preferably a rubber coating . Place a gym mat on the floor and end up facing , with legs and arms extended. Hold the plate in his hands , pull the arms and legs, the sale of the plate in the shins , then re- extend your body with balance board on his lap. Now draw the legs again and transfer back plate is 1 rep to - try 10-15 reps 4 sets of arms - that . If it is difficult , try a lighter weight or no weight at all.
The real benefit of this exercise is that it caters to a wide range of your core muscles - legs pulling in the works of two hip flexors and lower abs and a tight grasp the plate with hands as the top works hard core . In addition, it is an exercise that you can make measurable progress - 5 kg once you find it easy , try to go to 10.
Swiss Ball Roll Ins
Place a Swiss ball on the floor and balance buttons on top of it , keeping the rest of your body in the press up position ( as if he were about to form a high press). Draw your knees to your stomach , allowing the ball to roll forward. Contract your abs and extend your legs to the starting position muscles. Try 4 sets of 15-20 repetitions. It is a very effective exercise not only work the abdominals, but your entire heart has to work to stay balanced on the Swiss ball .
