Proper Form For Curl Ups
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· To increase the intensity and make your curl ups harder, place your fingers to the side of your head with elbows out to the side. Your hands are to just support the weight of your head, not pull you up.
· Look straight ahead, keeping your chin up off your chest. (This will help to keep your neck in a relaxed, neutral position.) · Inhale, and slowly lift your shoulders, neck and head. Your lower back should stay in contact with the floor throughout the movement. Your elbows should stay out to the side, your neck relaxed. · With your abs contracted, keeping your lower back in contact with the floor, lift as high as you can or until you are about 30 degrees off the floor. · Hold for a second, then exhale and slowly return to the starting position. Pause once more, then repeat. The key to this exercise is smooth, slow movements, feeling the contraction in your abdominal muscles the whole time. |
The key to this exercise is smooth, slow movements, feeling the contraction in your abdominal muscles the whole time.
How Many Should You Do?
Beginners should aim for three sets of 8 – 12 reps; Intermediates three sets of 15 – 20 reps; Advanced should do three sets of 20+ reps.
Rest for at least 2 minutes between sets while you do the stretching and Push up exercises.
Rest for at least 2 minutes between sets while you do the stretching and Push up exercises.
Alternate Abdominal and Core Exercises
The Basic Plank Exercise
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This exercise works best if you maintain a flat line from your shoulders to your feet.
HOW MANY? Begin with holding the up position for 10 seconds and work up to holding for a full minute. Do this 3 – 5 times with 30 seconds rest in between.
It is important to include lower back training when doing core workouts to have proper muscle balance.
Abdominal Curls with a Twist
This exercise works the same muscles but puts a bit more focus on the obliques by twisting the torso as you curl up.
Start with your arms across your chest. As you build strength try for a harder workout. Extending your arms will shift weight outside of the center line which increases the force necessary to stay balanced.
Do this exercise if you can perform 20 or more regular curl ups and you are looking for a bit more of a challenge.
Start with your arms across your chest. As you build strength try for a harder workout. Extending your arms will shift weight outside of the center line which increases the force necessary to stay balanced.
Do this exercise if you can perform 20 or more regular curl ups and you are looking for a bit more of a challenge.