Pre-Workout Exercises 14: Warm Up For Abs

 Sit Up

Mostly weight loss routines involve that belly block which you want to reduce. Abdominal muscles are strongest and require very advanced workout. Abdominal muscles are also very sensitive and require care as they are link with your back. So to prevent injuries and damage warm up for abs are essential. Below are some warm up exercisesbefore your situps.

There are no specific exercise for warming up your abs. I before starting my actual abs routine I start with stretch as mention earlier, 20 minutes cardio routine, lunges and jumping jacks. My work out routine mainly consists of abs exercises. Above mentioned warm up increase my heart rate and I am sweating severely. After that as my warm up of abdominal muscles I perform 50 sit up.

So mainly your abdominal warm up is preparation of your actual work out routine. Exercise consisting of your warmup routine done in small reps would be well consider as your warm up.

SIT UPS

Lie straight on your back, lying face up on the floor with knees bent and feet flat. Feel free to tuck your feet under a fixed object if you feel the need, but only if you don’t suffer from lower back pain.

The movement begins by curling the shoulders towards the pelvis, with hands gently placed behind or below the ears. Try to keep your eyes on the ceiling even when you curl forward. Avoid placing the hands behind the head itself as using them to exert force on the neck can cause injury. Good practice is for the hands to lightly support the weight of the head, so that the neck flexor muscles can relax during the movement. Do not jerk the head forward with your hands.

Slowly contract your abdominals and come up to an angle of no more than 35 degrees – there’s no need to go further than this – and exhale as you crunch forward.

It’s important to focus on working the abdominal muscles and not the hips and also to keep your chin off your chest. The lower back should not leave the floor which will make the curl up an effective isolation exercise for the abdominals. Start with 10 reps and after 2 days increase 1.

Once you’ve reached the 35 degree position, hold for one or two seconds before gently lowering yourself to the floor. Inhale on the way down and repeat. Focus on natural, rhythmic breathing as you continue to perform the exercise.

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