Wednesday, October 17, 2007

More Abdominal Muscles Exercises

1. Higher abdominal muscles: Do regular abdominal crunches while holding a free weight with both hands. Do four sets of 10 repetitions.

Level I: Sit on your sacral vertebra and upper gluteus minimus muscles, or tailbone, on the floor. Keep your legs straight or bend your knees. It would help if someone holds down your ankles for this one, or place them under a bar.

Level II: This is the Level I move with bringing in your bent legs, thus working your upper abdominal muscles and lower abdominal muscles.

Level III: This is Level II on a chair (See Perhaps the Hardest Abdominal Exercise).

2. Obliques: Grab free weights, one for reach hand. They should be heavy enough to give you a workout, but not so heavy to cause true pain. Hold them with the palms facing forward. Hold one free weight in each hand. Stand with legs shoulder-width apart and knees slightly bent. Bend right slowly until the free weight almost goes to knee level. It is best for the free weights not to touch your legs, but to be about one inch away form your legs. Go to the center. Keep your back straight the whole time. Now bend slowly to the left. Repeat for four sets of 10 repetitions, with one movement on each side constituting one repetition.

My third book, Pocket Guide to Fitness, is available on and If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site

No comments: