Tag Archives: Abdomen

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.

Pre-Workout Warm Up Exercises 13: Arm Warm Up

Biceps Curl

Stand with feet shoulder-width apart, knees slightly bent, and abdominal muscles drawnbicep curl in. With arms straight at your sides and palms facing in toward thighs, hold a 1 to 2-pound dumbbell in each hand. Contract your bicep to bring the right dumbbell up, rotating a quarter turn so your palm is level with and facing your right shoulder. Pause, then slowly lower to starting position; repeat with left dumbbell. Do 3 sets of 15 reps on each side.

Triceps Extension

Stand with left foot forward, knees bent. Bend slightly forward at the hips and keeptricep abdominal muscles pulled in toward the spine. Place left hand on left thigh for support and hold a 1/2 to 1 pound dumbbell in your right hand. Keeping elbow bent, pull right upper arm up and back to almost parallel with the ground. Extend arm straight out behind you. Squeeze and hold before bringing arm back in to starting position. Do 3 sets of 15 reps on each side.

Overhead Press

Stand up straight with feet shoulder-width apart, knees slightly bent, and abdominaloverhead press muscles pulled in. Hold a 1 to 2pound dumbbell in each hand at shoulder height with palms facing forward and elbows pointed down. Press dumbbells directly up over shoulders in line with the body so the weights just touch over your head; keep neck long and shoulders down. Slowly lower dumbbells back to starting position. Do 3 sets of 15 reps.

One-Armed Row

Stand with right foot forward, knees bent, and weight evenly distributed on both legs.One Armed Row Hold a 1 to 3 pound dumbbell in your left hand and place right hand on right thigh for support. Bend forward slightly at hips and keep abdominal muscles pulled in toward the spine. Begin with left arm straight, then exhale and bring left elbow straight up, close to the body, until the dumbbell is next to the bottom of your rib cage. Pause, then slowly return to starting position. Do 3 sets of 15 reps on each side.

Regards,

Hi Fitness Instructor

Pre-Workout Warm Up Exercises 12: Leg Raises

Straight leg raise

Lie down on your back with one leg bent and one leg straight. Next, perform a posteriorStraight leg raise pelvic tilt to protect your back from injury. To do this, draw your umbilicus (belly button) toward the floor. If you are doing this correctly, your back should be flat against the floor/mat. You can also check your technique by putting your hand under the small of your back, on the floor, and flatten your back so that your back is “crushing” your hand. With your toes pointed to the ceiling, keep your knee straight and lift your leg up to about 45 degrees. It shouldn’t be raised higher than the bent knee. Slowly lower your leg back to the floor. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip flexion

Stand with your legs shoulder width apart. Hold onto a stable chair or table for support.Standing hip flexion Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg forward in a slow and controlled motion. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip extension

 Stand with your legs shoulder width apart and hold onto a table or chair in front of you forStanding hip extension support. Perform an abdominal draw in to protect your back. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight and toes pointed, and kick your leg backward slowly. Make sure you keep your upper body and back straight during the exercise. Return to the starting position. Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Standing hip abduction

Stand with your legs shoulder width apart and have a table or chair next to you forStanding hip abduction stability. Perform an abdominal draw in to protect your back from injury. Do this by pulling your umbilicus (belly button) in towards your back. Keep your knee straight, toes pointed and kick your leg out to the side of your body slowly. Make sure you keep your upper body and back straight during the exercise. Return to starting position.  Repeat 10-15 times, 3 times in a row. Repeat with opposite leg.

Regards,

Hi Fitness Instructor