exercise instructions

How to do Front Barbell Squat

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[youtube]http://www.youtube.com/watch?v=yJVh_1Z-OLQ[/youtube]

The squats remain the top exercise to do for increasing strength, size and power of your legs and lower body. But in order to fully provide training and further increase resistance, there is the front barbell squats. These exercises also target your quads, as well as your glutes and hamstrings but in a more highly intense technique.

Many people are more comfortable with doing back squats primarily since the barbell rests on the back shoulder muscles, providing better support and strength unlike the front barbell squats where the barbells are balanced in front of the shoulders. Yet this difference is actually what makes this exercise beneficial to some extent.

First, this position demands more flexibility from your arms, wrist and shoulders therefore providing better training. Second, back squats tend to cause your torso to lean forward because of the weight at the back unlike front squats where your upper body remains flat thereby reducing spinal injury.

Front barbell squats may be challenging to do but if you include this as part of your six pack abs exercises, you will truly understand why when there is pain, there is gain.

See the instructional video on front barbell squats first to have a better idea on how they should be done.

Instructions

Preparation

  1. Set up a barbell with your desired weight and rest it carefully on top of your shoulders and under your chin.
  2. Cross your arms in front of you to secure the bar in place.

Execution

  1. Squat down as you would when you’re about to sit on a chair.
  2. Stop as soon as your thighs are parallel to the floor. Make sure that as you look down, your knees don’t bend over the tip of your toes. Also, keep your back and shoulders straight as possible.

Return

Carefully go back to your original position.

Repeat
 
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How to do Exercise Ball Side Crunches

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[youtube]http://www.youtube.com/watch?v=TXV9NFwhho4[/youtube]

Exercise balls are a good way to add both fun and intensity to your abdominal exercises. And to focus mainly in working out your obliques, your usual side crunches can be done on these balls through exercise ball side crunches. Adding the ball also adds stability training as you perform these exercises.

Moreover, because of the balance you need to do, you also work your core muscles to support you. This in turn, improves overall posture and helps reduce back pain.

Do not just settle for any exercise ball. Choose one that matches your height and fits your exercise requirement. Smaller exercise balls allow you with more flexibility to do a wider range of motions and add to the challenge of trying to balance yourself. Likewise, choose a more suitable surface where the ball will not easily roll from under. So do you also need to consider the amount of air inside the ball for maximum efficiency.

Exercise ball side crunches are a good addition to your six pack abs exercises because of the ways they work out the muscles that lie beneath your love handles.

To see how exercise ball side crunches should be done, check out the instructional video provided.

Instructions

Preparation

  1. Place the exercise ball on the floor and lie on top of it, face down.
  2. Slowly roll the ball sideways until one whole side of your torso is resting on top of the ball.
  3. Put one leg in front of you and the other behind to keep yourself balanced.
  4. Fold your elbows and place your hands on each side of your face, lightly touching your fingers to the sides of your head.

Execution

Lift your torso toward the direction of the ceiling as far as you can using your abdominal muscles.

Return

Go back down to your original position and relax your ab muscles.

Repeat
 
Share other ways you do side crunches. Tell us by leaving your comments below.

How to do Exercise Ball Modified Jackknife

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[youtube]http://www.youtube.com/watch?v=6ByRULPPSys[/youtube]

Instructions

Preparation

  1. Place ball on the floor and stand directly behind it.
  2. Lower yourself down and rest your abdomen on the ball, face down.
  3. Touch the floor with your hands and roll forward until your shins and ankles are resting on top of the ball. At this point, your body is parallel to the floor while your arms are perpendicular.

Execution

  1. Bend at the knees and draw them closer to your upper body, rolling the ball closer to your body. Try to keep your balance on the ball.
  2. Immediately stop when your hamstrings are directly perpendicular to the floor and the balls of your feet are facing upward.

Return

Stretch your legs back out at the same time and assume your initial position.

Repeat
 
Will this be your first time to try the exercise ball jackknife? Send in any comments you have below.

How to do Weighted Decline Sit-Ups

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[youtube]http://www.youtube.com/watch?v=zcHkaMnjz-g[/youtube]

Instructions

Preparation

  1. Set an adjustable decline bench to 20-45 degrees (higher decline makes the exercise more difficult)
  2. Hook your feet under the pad
  3. Grab the weight and hold it firmly to your chest by crossing your arms

Execution

  1. Lie back while holding the plate
  2. Inhale deeply
  3. Using your abs, sit-up while firmly holding the plate

Return

Carefully and with control, Lie back to the starting position

Repeat
 
Do you have other exercises using the decline bench? Share them with us by providing your suggestions below.

How to do Weighted Exercise Ball Crunches

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[youtube]http://www.youtube.com/watch?v=MfsLM4V-IRs[/youtube]

Instructions

Preparation

  1. Lie flat on the floor, facing the ceiling.
  2. Bend your knees and position the ball securely between your knees.
  3. Bend your elbows and put your hands on each side of your head, fingers lightly touching the sides.

Execution

  1. Lift your knees toward the direction of your upper torso as you blow out air.
  2. Simultaneously lift your shoulders slightly off the floor.

Return

Slowly lower your shoulders and your legs back down to the original position as you inhale, but make sure your feet don’t touch the ground.

Repeat
 
Are exercise balls a regular part of your training? Tell us how by providing your experience below.