What starts, stops and extends to various places on your spine and pelvis?
Your abdominal muscles. And you have four pairs of them!
Where are they?
Some are deep within your body and support the spine. Others are visible on the surface. Abdominal muscles allow your torso to rotate and bend. Think of them as a teammate to your back muscles. They help you maintain proper posture and a healthy spine. Strong abs can also help prevent injury, improve your sport performance and give you better balance. So let’s work on your abs!
PROPER FORM TIP:
When performing an abdominal exercise, be aware of your posture and keep shoulders back. Rounding of the shoulders is a common mistake and prevents muscles from working in the full range of motion and to their fullest potential.
Exercises can be performed with weight—such as dumbbells or a medicine ball—or without weight by keeping arms crossed in front.
Standing Crunch
Stand with back straight, shoulders back and head up. Contract (squeeze) your ab muscles while bending forward and lift your right knee. Bring elbows to either side of your knee, hold for two seconds, then return to start position. Be sure to return completely to start position with both feet on the floor and good posture. Perform three sets of 15 reps on each side.
Standing Opposite Elbow to Knee Crunch
Stand with back straight, shoulders back and head up; feet shoulder-width apart. Bring hands to shoulder level. Lift your right knee while reaching with your Left elbow and touch knee. Hold for two seconds, then return completely to start position. Perform three sets of 15 reps on each side.
Lying Overhead Crunch
Lie on a mat or soft carpet facing the ceiling. Extend legs straight and reach arms to extend overhead. Contract your abs as you crunch up to a seated position—keeping arms overhead. Your legs might lift as you crunch up, but this will lessen and eventually not happen at all as your abs become stronger. Beginners, start with arms crossed at chest and perform the same movement. Start with two sets of five reps. Work up to completing 10 reps.
Planks
On a mat or soft carpet, lie on your stomach, supporting your body on your elbows. Slowly lift your body to support yourself on your toes. Keep your bottom down and act like a table. Hold position for 10 seconds. Return to start position.
Next, lift your body to support yourself on your hands and toes. Keep bottom down and back straight. Hold for 10 seconds, then return to start position. Progress time to 30 seconds. Perform two sets of eight reps.
Diana Sadtler lives in Lutz, Fla., and speaks to students your age all the time. Guess what muscle is asked about the most? Yep, the abs!
Wanna know something else about Diana? She’s coming on SUSIE Magazine’s Mother/Daughter cruise in 2011 to work out with anyone who wants to participate!