“How To” Exercise Videos

How to do Abs Roller

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[youtube]http://www.youtube.com/watch?v=UNyCw4W6q74[/youtube]

 

If you are looking to buy a handy abs equipment that is easy to store, will not burn a hole in your pocket, light and easy to use, you can start by looking into the abs roller. From the term itself, the abs roller is built to target and tighten your abs muscle.

When you stretch out your arms and roll the wheel away from you as far as possible and then back, you also engage your lower back, glutes and lats.

While the abs roller seems a good alternative to doing traditional exercises like crunches and push ups to work out your abs, take extra caution not to strain your neck and back in the process. Key here is to do this gradually and deliberately especially in your first few tries. Once you add resistance to the right muscles, then this could be a highly effective core strengthening exercise.

Depending on your desired intensity, the abs roller can help burn greater amounts of fat and boost your metabolism. Not to mention, the training it gives for your back can improve posture and stability.

Having this exercise as part of your abs training at least 3 times a week can provide you with maximum results and increased muscle mass.

Preparation

1.       Sit on your knees.

2.       Hold your exercise wheel with both your hands and put it on the floor with your face towards the ground.

Execution

1.       Roll the wheel away from your knees, to as far as conveniently possible.

2.       Roll the wheel toward your knees, to as close as conveniently possible.

Repeat

What other abs roller exercises do you know of? Provide your ideas by entering them below.

How to do 4 Times Abs

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[youtube]http://www.youtube.com/watch?v=BUZCN4SDcZU[/youtube]

Preparation

  1. Lie down straight on the ground with your hands under your head.
  2. Raise both your legs slightly above the ground.

Execution

  1. Lift your right leg up so that it is perpendicular to the ground.
  2. Then lift your left leg up in the same way.

Return

Bring your right leg down and the bring your left leg down to the initial position.

Repeat

 
Have a better way of doing it? Share your tips by entering your feedback below.

How to do Exercise Ball Pikes (JackKnife)

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[youtube]http://www.youtube.com/watch?v=hXizXr49VtQ[/youtube]

Instructions

Preparation

  1. Put the ball on the floor.
  2. Place your ankles on top of the ball and hold the rest of your body up with your palms flat on the floor so your body is parallel to the ground.

Execution

  1. Lift your hips up until your upper body is perpendicular to the ground.
  2. Allow the ball to roll closer to your arms. Keep both legs straight at all times.

Return

Slowly lower your hips back down until you reach your initial position.

Repeat
 
What other workouts do you know of that make use of exercise balls? Add your insights below.

How to do Push Ups

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[youtube]http://www.youtube.com/watch?v=Xs5O3Qv3gK8[/youtube]

Instructions

Preparation

  1. Lie flat on the floor, face down.
  2. Position your palms on the floor below your shoulder blades and flex your feet so your toes are touching the ground.

Execution

  1. Push against the palms of your hands and your toes while lifting your whole body off the ground.
  2. Maintain straight knees and back at all times.

Return

Carefully lower yourself back down to your original position.

Repeat
 
What other push up exercises have you tried? Let us know what you think by entering your comments below.

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.