Month: March 2010

How to do V-Ups

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[youtube]http://www.youtube.com/watch?v=5pBQoa7VSvg[/youtube]

Instructions

Preparation

  1. Lie flat on the floor.
  2. Extend your arms overhead.
  3. Flex your feet so your toes are pointing upward.

Execution

Raise your upper body and legs at the same time; legs straight, hands swinging overhead and reaching out toward the direction of your feet while your body forms the letter “V” at the hips.

Return

Lower your upper body and legs back to their original position.

Repeat

How to do Squat Jump

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[youtube]http://www.youtube.com/watch?v=ydYzrcLPoMk[/youtube]

Instructions

Preparation

Stand 1 to 2 feet away from a sturdy ledge or bench that’s about thigh high, feet shoulder width apart.

Execution

1.     Lower your hips and squat down as you prepare to leap up on to the ledge or bench and extend both arms in front of your chest.

2.     Extend your knees and leap up on to the ledge or bench.

2.     Land in a full squat on both feet, keeping your arms stretched out in front of you. Remember not to push your knees over the line of your toes to maintain the right squat position.

Return

1.     Extend your knees and jump backward and down to the ground.

2.     Land  in a full squat on both feet.

Repeat

 
Expert with the squat jump? Share your tips by adding your comments below.

How to do Side Plank Dumbbell Rows

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[youtube]http://www.youtube.com/watch?v=mk_izkMv39Y[/youtube]

 

If you are serious about building hard core six pack abs, the side plank dumbbell rows might just be your ideal exercise. Why? Because side plank dumbbell rows is one of those highly effective exercises that works both your six pack and your obliques. You get both benefits from just doing this single exercise.

Performing this exercise requires a bit of stamina and endurance to begin with so if you are a novice, it would be good to start out without using the dumbbell first. The position you take on by side planking while at the same time, ensuring that only one hand and one foot touches the ground already by themselves apply resistance to your body. Later on, add the weights once you are more confident and have developed a certain amount of strength to carry on with this exercise.

As you may realize, doing the side plank dumbbell rows requires a huge amount of balance. You need to keep your abs rigid while keeping your body straight when holding the side plank position and bringing the dumbbell towards you. Likewise, it trains your back muscles to provide better postural support. This makes it an effective stabilization exercise for strengthening your core.

Instructions

Preparation

  1. Place your exercise mat on the floor and kneel down, keeping a dumbbell within arm’s reach.
  2. Extend your right arm so that your palm is pushing up against the floor.
  3. Using your free hand, place the dumbbell in front of you.
  4. Push both feet outward until your left foot is resting on top of your right. At this point, the only parts of your body that are touching the mat are your right hand and the outer side of your right foot.

Execution

  1. Hold the side plank position while keeping your legs and upper body as straight as possible.
  2. Drop your left arm in front of you, pick up the dumbbell from off the floor, and pull it upward, bending your elbow as you draw the dumbbell closer to your left shoulder.

Return

Lower the dumbbell to the ground.

Repeat

  1. Repeat a few more times before relaxing your arms and legs.
  2. Face the other way, prop yourself up on your left hand and left feet this time, and repeat the entire process on that side.

Send in any advise you know of to make this workout safer for all by entering your comments below.

How to do Side Plank

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[youtube]http://www.youtube.com/watch?v=JxFNqRAvqkI[/youtube]

Instructions

Preparation

  1. Place your exercise mat on the floor and kneel down.
  2. Extend your right arm so that your palm is pushing up against the floor and your left arm is resting straight on your side.
  3. Push both feet outward until your left foot is resting on top of your right. At this point, the only parts of your body that are touching the mat are your right hand and the outer part of your right foot.

Execution

1.     Keep your legs and upper body as straight as possible.

2.     Extend your left arm outward so that it forms a straight line with your right arm.

3.     Hold this position for as long as you can.

Return

Relax your arms and legs, face the other way, and prop yourself up on your left hand and left feet this time.

Repeat

How to do Seated Leg Raise Advance

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[youtube]http://www.youtube.com/watch?v=oPTQYeteK9U[/youtube]

 

Are you frustrated with all the attempts you have done to getting more shapely hips? Do you want to start fitting in your old pair of jeans again or be able to confidently buy tighter jeans? The seated leg raise advance will surely not disappoint you.

Do not let the word “advance” intimidate you. If it helps, you can start out with the seated leg exercise (steps 1-3 of the execution below) without engaging the use of your hands first. This movement in itself is already a good muscle workout for your hip flexors.

As soon as you get the hang of it, the seated leg raise advance could be done with a “twist”-literally and figuratively, as you raise your hands and twist your body while performing the crunch movement. From the upper thigh muscles all the way to your abdominals and obliques, this exercise can greatly boost your efforts to tighten your core muscles.

As long as you do this exercise right, seated leg raise advance can also be used to improve back pains and problems. Many athletes also benefit from the twisting and crunch movements that allow for more flexibility of your abdominal muscles while maximizing its strength potential at the same time.

Instructions

Preparation

  1. Sit down on the edge of a workout bench or any elevated sturdy ledge.
  2. Grab hold of the edge with both hands on each side of your hips for added support.

Execution

  1. Lean back slightly until your torso is at a 45 degree angle to the bench.
  2. Raise both feet slightly off the floor, keeping your knees bent and close together at all times.
  3. Crunch forward without sitting up completely, keeping your abdominal muscles tight, while simultaneously pulling in both your knees inward by lifting your feet higher off the floor. Repeat this step several times.
  4. Raise your hands and touch the sides of your face lightly, bending at the elbows, while still performing step 3 straight on repeatedly.
  5. Twist your upper body to the right while continuously crunching and pulling your legs in so that your left elbow lightly touches your right knee each time they meet in the middle. Repeat this step a few times on the same side.
  6. Twist your upper body to the left and do the same on that side a few times.
  7. Twist your torso back to the center, make fists and lower your hands down to your chin but still keep your elbows bent, and do the same crunch-and-leg-raise movement straight on.

 

Return

Sit up straight and touch your feet back to the ground.

Repeat

Is this part of your usual abs workout? Share your experience by inputting your insights below.