SlideShare ist ein Scribd-Unternehmen logo
1 von 2
Downloaden Sie, um offline zu lesen
The upper back firmer is a favorite upper back exercise with weights:

•   Sit in a chair grasping a 1-pound weight in each hand at your sides
•   Lean forward until your chest nearly touches your thighs
•   Slowly raise your arms out to your sides while keeping the pinkies up
•   Squeeze your shoulder blades together
•   Gently lower your arms and unclench your shoulder blades
•   Do two sets of 8-12 reps each



Try this great back exercise:

• Lie on your back, bending your knees with your feet flat on the floor
• Slowly raise your left knee to your chest and hug it for five seconds
while pressing your lower back to the floor
• Switch legs and repeat on the other side
• Do ten reps for each leg
• You can also do this hugging both knees to your chest for five
seconds and releasing


• Lie on your stomach or stand(depending on your injury and
flexibility)
• Arch upward if lying on your stomach and lean back if standing,
holding position for five to thirty seconds
• Repeat ten times



To do the Toss-Up:

• Lie on your side, hips firmly planted on the Pilates mat

• Point the top of your foot up toward the sky and toss your leg up,
engaging the inner thighs of both legs

• You’ll definitely feel the goosh of your inner thighs melt away with
this inner thigh exercise.
Tip: Better Crunches
For the crunch best ab exercise, do crunches with your back on the
ground, your thighs perpendicular to the ground, and your calves
parallel to the ground. Then lift, keeping your back straight, hold for a
few seconds, and lower slowly buring each abdominal exercise
repetition. This is a better way to do the crunch lower ab exercise.

As you do this lower abdominal exercise, breathe out when lifting
yourself. Breathe in when lowering back to the floor during each ab
exercise repetition.


Tip: Negative Situps
Try negative situps for a good ab exercise workout--this is among the
best ab exercise. Start the lower ab exercise in a sitting position on
the floor or an ab bench, knees bent and feet on the floor. During the
lower abdominal exercise, contract your abs and keep them tight while
you lower yourself slowly, curling down back first until you´re lying on
the floor, or until you lose control. Push yourself back up and repeat
the abdominal exercise.



Tip: Range-of-Motion Crunches
Come almost back to the starting point to complete each rep of a set
of lower ab exercise crunches, but during abdominal exercise, don´t
go all the way to the floor and release the tension on your abs. Hold
and squeeze your abs for a second or two at the top of the lower
abdominal exercise movement. For the best ab exercise, use full range
of motion for fewer ab exercise repetitions instead of pumping
hundreds that only move a few inches.


A bicycle really is built for two! The “bicycle” is a great combo ab and
butt firming exercise. During the “bicycle” butt toning exercise:

• Lift your pelvis, butt and legs off the floor
• Squeeze your butt as you bicycle

Weitere ähnliche Inhalte

Mehr von crysatal16

Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!
 Ron's Core Workouts - Abs and Back Crunch Circuit Safety First! Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!
Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!crysatal16
 
Abdominal exercises
 Abdominal exercises Abdominal exercises
Abdominal exercisescrysatal16
 
A Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps AwayA Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps Awaycrysatal16
 
5 Most Effective Abdominal Exercises
 5 Most Effective Abdominal Exercises 5 Most Effective Abdominal Exercises
5 Most Effective Abdominal Exercisescrysatal16
 
abdominal exercises
abdominal exercisesabdominal exercises
abdominal exercisescrysatal16
 
Five Must Know AB Exercises
 Five Must Know AB Exercises Five Must Know AB Exercises
Five Must Know AB Exercisescrysatal16
 
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVD
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVDVHS / S-VHS / VHS-C / MINI-DV Transfer to DVD
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVDcrysatal16
 
Prices Feb, 2008
Prices Feb, 2008Prices Feb, 2008
Prices Feb, 2008crysatal16
 
Tape Duplication to DVD
Tape Duplication to DVDTape Duplication to DVD
Tape Duplication to DVDcrysatal16
 
Master Copy 7_7_07_FINAL
Master Copy 7_7_07_FINALMaster Copy 7_7_07_FINAL
Master Copy 7_7_07_FINALcrysatal16
 
SATV Duplication Transfer (2).tif
 SATV Duplication Transfer (2).tif SATV Duplication Transfer (2).tif
SATV Duplication Transfer (2).tifcrysatal16
 
Frequently Asked Questions
Frequently Asked QuestionsFrequently Asked Questions
Frequently Asked Questionscrysatal16
 
Super 8, Regular 8, and 16mm Transfer Service
Super 8, Regular 8, and 16mm Transfer ServiceSuper 8, Regular 8, and 16mm Transfer Service
Super 8, Regular 8, and 16mm Transfer Servicecrysatal16
 
Innovation Studios
 Innovation Studios Innovation Studios
Innovation Studioscrysatal16
 
Patchin Pictures Film Transfer Information Sheet
Patchin Pictures Film Transfer Information SheetPatchin Pictures Film Transfer Information Sheet
Patchin Pictures Film Transfer Information Sheetcrysatal16
 
honestech VHS to DVD 3.0
honestech VHS to DVD 3.0honestech VHS to DVD 3.0
honestech VHS to DVD 3.0crysatal16
 
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...crysatal16
 
DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5
 DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5 DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5
DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5crysatal16
 
SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES
 SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES
SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICEScrysatal16
 
tv tuner guide
 tv tuner guide tv tuner guide
tv tuner guidecrysatal16
 

Mehr von crysatal16 (20)

Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!
 Ron's Core Workouts - Abs and Back Crunch Circuit Safety First! Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!
Ron's Core Workouts - Abs and Back Crunch Circuit Safety First!
 
Abdominal exercises
 Abdominal exercises Abdominal exercises
Abdominal exercises
 
A Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps AwayA Flatter Stomach Just 3 Steps Away
A Flatter Stomach Just 3 Steps Away
 
5 Most Effective Abdominal Exercises
 5 Most Effective Abdominal Exercises 5 Most Effective Abdominal Exercises
5 Most Effective Abdominal Exercises
 
abdominal exercises
abdominal exercisesabdominal exercises
abdominal exercises
 
Five Must Know AB Exercises
 Five Must Know AB Exercises Five Must Know AB Exercises
Five Must Know AB Exercises
 
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVD
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVDVHS / S-VHS / VHS-C / MINI-DV Transfer to DVD
VHS / S-VHS / VHS-C / MINI-DV Transfer to DVD
 
Prices Feb, 2008
Prices Feb, 2008Prices Feb, 2008
Prices Feb, 2008
 
Tape Duplication to DVD
Tape Duplication to DVDTape Duplication to DVD
Tape Duplication to DVD
 
Master Copy 7_7_07_FINAL
Master Copy 7_7_07_FINALMaster Copy 7_7_07_FINAL
Master Copy 7_7_07_FINAL
 
SATV Duplication Transfer (2).tif
 SATV Duplication Transfer (2).tif SATV Duplication Transfer (2).tif
SATV Duplication Transfer (2).tif
 
Frequently Asked Questions
Frequently Asked QuestionsFrequently Asked Questions
Frequently Asked Questions
 
Super 8, Regular 8, and 16mm Transfer Service
Super 8, Regular 8, and 16mm Transfer ServiceSuper 8, Regular 8, and 16mm Transfer Service
Super 8, Regular 8, and 16mm Transfer Service
 
Innovation Studios
 Innovation Studios Innovation Studios
Innovation Studios
 
Patchin Pictures Film Transfer Information Sheet
Patchin Pictures Film Transfer Information SheetPatchin Pictures Film Transfer Information Sheet
Patchin Pictures Film Transfer Information Sheet
 
honestech VHS to DVD 3.0
honestech VHS to DVD 3.0honestech VHS to DVD 3.0
honestech VHS to DVD 3.0
 
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...
TRANSFER VIDEO TAPE (VHS) TO VIDEO TAPE. Any system to any system ...
 
DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5
 DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5 DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5
DVD / VHS / Hi-8 / Digital-8 Recorder with Camera – Room # 5
 
SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES
 SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES
SPECIALIST FILM LABS: FILM AND VIDEO TRANSFER SERVICES
 
tv tuner guide
 tv tuner guide tv tuner guide
tv tuner guide
 

Ultimate Personal Training’s Abdominal Exercise Guide

  • 1. The upper back firmer is a favorite upper back exercise with weights: • Sit in a chair grasping a 1-pound weight in each hand at your sides • Lean forward until your chest nearly touches your thighs • Slowly raise your arms out to your sides while keeping the pinkies up • Squeeze your shoulder blades together • Gently lower your arms and unclench your shoulder blades • Do two sets of 8-12 reps each Try this great back exercise: • Lie on your back, bending your knees with your feet flat on the floor • Slowly raise your left knee to your chest and hug it for five seconds while pressing your lower back to the floor • Switch legs and repeat on the other side • Do ten reps for each leg • You can also do this hugging both knees to your chest for five seconds and releasing • Lie on your stomach or stand(depending on your injury and flexibility) • Arch upward if lying on your stomach and lean back if standing, holding position for five to thirty seconds • Repeat ten times To do the Toss-Up: • Lie on your side, hips firmly planted on the Pilates mat • Point the top of your foot up toward the sky and toss your leg up, engaging the inner thighs of both legs • You’ll definitely feel the goosh of your inner thighs melt away with this inner thigh exercise.
  • 2. Tip: Better Crunches For the crunch best ab exercise, do crunches with your back on the ground, your thighs perpendicular to the ground, and your calves parallel to the ground. Then lift, keeping your back straight, hold for a few seconds, and lower slowly buring each abdominal exercise repetition. This is a better way to do the crunch lower ab exercise. As you do this lower abdominal exercise, breathe out when lifting yourself. Breathe in when lowering back to the floor during each ab exercise repetition. Tip: Negative Situps Try negative situps for a good ab exercise workout--this is among the best ab exercise. Start the lower ab exercise in a sitting position on the floor or an ab bench, knees bent and feet on the floor. During the lower abdominal exercise, contract your abs and keep them tight while you lower yourself slowly, curling down back first until you´re lying on the floor, or until you lose control. Push yourself back up and repeat the abdominal exercise. Tip: Range-of-Motion Crunches Come almost back to the starting point to complete each rep of a set of lower ab exercise crunches, but during abdominal exercise, don´t go all the way to the floor and release the tension on your abs. Hold and squeeze your abs for a second or two at the top of the lower abdominal exercise movement. For the best ab exercise, use full range of motion for fewer ab exercise repetitions instead of pumping hundreds that only move a few inches. A bicycle really is built for two! The “bicycle” is a great combo ab and butt firming exercise. During the “bicycle” butt toning exercise: • Lift your pelvis, butt and legs off the floor • Squeeze your butt as you bicycle