![]() ![]() The exercise aids in strengthening the core muscles, improving the posture, and increasing. Hold this position briefly.Äownward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat. Abdominal crunches are designed to tone the core muscles of the body. It doesnt require any equipment and gives you gym quality. You want your thighs to be vertical and your shins to be parallel to the. Crunches are some of basic exercises people use to tone their abs and flatten their stomach. To perform ab crunches correctly, you only have to lift your shoulders and head up off the ground just enough to feel your abs flexing. Continue curling up until your upper back is lifted off the mat. Then elevate your feet off the floor with a 90 degree bend at your hips and your knees. Your feet, tailbone and lower back should remain in contact with the mat at all times. Hold a weight plate directly over your chest and press it to extension. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Weighted Crunch Instructions Lay supine in a relaxed position with your knees bent. Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The standard crunches are performed with your feet hip-width apart as you lie face-up. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise. Tighten your abs as you lift and lower your shoulders rhythmically. ![]() This elbow position should be maintained throughout the exercise. Lie on your back with your knees bent and hands behind your head. Pharrell Williams morning routine includes an hour-long, super-hot bath and 500 crunches. Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 - 18" from your tailbone. ![]()
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