LESSON-5, Exercise Ball Pull-In Guide

LESSON-5, 
Exercise Ball Pull-In Guide;

• Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
• Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
• While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
• Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
• Repeat for the recommended amount of repetitions.

LESSON-4, Barbell Ab Workout,

 LESSON-4,
Barbell Ab Rollout Workout

1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
4. Repeat for the recommended amount of repetitions.

Caution: 

 This is a challenging exercise for people with healthy backs.

Variation: 

This is an exercise that, just like the push-up, can also be done on the knees for less advanced athletes.

 

For more Please Visit :

http://musclepumpworld.blogspot.com/2011/05/lesson-3-ab-roller.html

LESSON-3, Ab Roller

LESSON-3

Ab Roller 

• Hold the Ab Roller with both hands and kneel on the floor.
• Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
• Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
• After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Caution: 

         This exercise is not advised for people with lower back problems or hernias.

Variations: 

        If you are advanced you can perform the exercise moving the ab roller to the sides in a diagonal fashion as opposed to straight forward. This version places more emphasis on the obliques.

 

For More Please Visit :

http://musclepumpworld.blogspot.com/2011/05/lession-2-cable-crunch.html