Thursday, August 30, 2007

WE Fitness - Dangerousle Abbs

by Paul Le

Ball Tuck

BASIC: An individual must post his arms on the ground, palms flat. Their abs should be engaged and leveled, parallel to the ground. The knees should be shoulder width and placed above the knee caps to avoid any injuries.

Intermediate: By simply lifting the bottom up in the air and tucking your knee to the chin will force a contraction using gravity as the resistance. Because you are on the stability ball and given the shape of it, you are required to fire off all those smaller stabilizer muscles.

Advance: To increase the intensity of this exercise, you fully extend your body by placing the top of your ankles on the ball causing your body to carry the weight of a longer leaver, placing more demand on your arms and your core strength.

Oblique crunch

BASIC: You lie down on your back with your feet shoulder width apart firmly on the ground. Place your hands behind your head to support your neck through out the exercises. Exhale as you crunch and inhale as you relax.

Intermediate: To start you lie down on your back with one leg crossed. The opposite arm is placed behind your head and the remaining arm is place out to the side to create a stable foundation for the crunch exercise.

Advance: Simply crunching on the ground contracts your rectus abdominal and your oblique. By raising the legs in its crossed position, you now engage your transverse abs as well.

The Plank

BASIC: This exercise is similar to the ball tuck, only you are firmly on the ground. This exercise is great for absolute beginners to the advanced athletes. Lying down on your stomach hands bent by your side and feet shoulder width apart. You will keep your knees on the ground and using your arms push yourself off the ground and engaging your abs to hold the contraction. Continue to hold the position for 30-60 seconds, remember what you do to one side you do to the other.

Paul Le
Company-Dangerous "Le" Fit
Phone# 416 473-8062

Certified Personal trainer, ACE Certified Trainer, CAN-FIT-PRO Aerobics Instructor, Latin Cardio Instructor, Muscle Conditioning Instructor, Latin Dance Instructor (Salsa, Meringue and Batacha) and Wing Chung Master.

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