Month: December 2010

How to do Ab Pulldowns (not standing)

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[youtube]http://www.youtube.com/watch?v=cwwF_v6v7TQ[/youtube]

Instructions

Preparation

  1. Set up the pulley by attaching the bar and setting your desired weight.
  2. Adjust the pulley so that it’s set just a few inches off the ground.

Execution

  1. Lie flat on the floor and position your head directly below the pulley.
  2. Bend your knees and plant both feet firmly on the ground.
  3. Pull on the bar and hold it with both hands, palms facing upward. Your forearms should be perfectly perpendicular to your upper arms so they form a right angle.
  4. Lift your shoulders off the floor while simultaneously pulling the bar down close to your chest for resistance. Keep your spine aligned with the pulley’s chord and the bar parallel to the floor.

Return

Slowly lie back on the floor while easing on the pulley’s slack.

Repeat
 
Do you have any abs pulldowns experience? Share them by inputting your comments below.

How to do Weighted Hanging Knee Raises

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[youtube]http://www.youtube.com/watch?v=ECVVG3SSmMA[/youtube]

 

Ready to challenge your abs¡¯ endurance? Get them to do so with weighted hanging knee raises. As you hang from a pull up bar and lift your knees towards your chest, your abs muscles effectively contract helping to strengthen and tighten them.

Since you are in a dangling position, your weight is supported by your forearms as well which receives similar training and conditioning.

The weighted hanging knee raises add resistance to the exercise by the weight you place between your ankles, effectively working out on your hip flexors as well while you try to raise your knees. If you are starting out, you can begin with the basic hanging knee raise first then add on your desired weight.

Be conscious of how you breathe throughout this exercise. Some people may forget to exhale properly while countering the resistance of the weight. The slower you do this exercise, the more effectively you apply contraction to your abs muscles.

Aside from toning your abs, the weighted hanging knee raises offer a good opportunity to improve any back and posture problems.

To see how you can correctly incorporate weighted hanging knee raises in your six pack abs exercises, check out the video below.

Instructions

Preparation

  1. Stand directly under a pull-up bar and grab on with both hands. As an alternative, you can bend your elbows and rest your lower arms on each side of a captain’s chair.
  2. Place desired weight between your ankles.
  3. Allow your feet to dangle freely.

Execution

  1. Raise both knees as high as you can, flexing your hips and waist to thrust upward.
  2. Keep your abdominal muscles tight.

Return

Lower your legs back down to their dangling position.

Repeat

Got tips on how to do this exercise more effectively? Include them by entering your comments below.

How to do Exercise Ball Rotation Crunch

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[youtube]http://www.youtube.com/watch?v=4akDt6208hI[/youtube]

Instructions

Preparation

  1. Place the exercise ball on the floor and sit on it as you would a regular chair.
  2. Do a couple of steps forward until you’ve rolled completely on your back and stop when the arch of your back is resting on the ball’s curve.
  3. Keep your knees bent at a 90 degree angle to the floor, feet flat on the floor, legs slightly more that shoulder width apart, and light touch the sides of your face with both hands.

Execution

  1. Lift your shoulders up while keeping your abdominal muscles tight and stop once your upper body forms a 45 degree angle with your hips.
  2. While holding that position, alternate rotating your shoulders toward the opposite direction, slightly crossing over your chest and facing the direction of the opposite leg.

Return

Go back down to your original position.

Repeat
 
What other benefits has the exercise ball provided for you? Let us know by adding your insights below.