Monday, January 21, 2008

Abdominal Muscle Exercises Done Face Down

Here are some abdominal muscle exercises you can do facing down on a mat. These are sometimes done in Pilates mat classes.

1. Lie down on a mat, with your belly on the mat. Have your arms straight in front of you. Do not lock your elbows. Have your legs straight in front of you. Do not lock your knees. Lift your arms and legs simultaneously about four inches from the floor, or as high as you can while keeping your belly on the floor. Inhale when you you bring your arms and legs up and exhale when you return them to the starting position. Do five sets of ten repetitions. Rest five seconds between sets.

2. Repeat [1.]. This time, lift alternate arms and legs: right arm and left leg, and left arm and right leg. Do five sets of ten repetitions. Rest five seconds between sets.

3. Keep your palms on the mat, and your knees on the mat with your knees bent 90 degrees, directly under your hip bone. Keep your neck aligned with your spine and the tip of your head facing forward. Lift your right bent leg. Inhale when you bring your leg up and exhale when you bring your leg down. Keep the rest of your body still. Repeat with the left leg. Do five sets of ten repetitions for each leg. Rest five seconds between sets.

Recently I was told by a modern dance teacher to lose 15 pounds in order to dance. I do not agree with that. I think if I gain or lose I will look fine, as most people do. I feel great that I can influence my weight and feel not gotten when other people criticize me.

The most important thing is to be happy with how you look and to be in integrity with your health. If you are out of breath often or aching when doing simple workouts, see a physician and get into shape! When the physician checkups coincide with your intuition, in tune after your meditation, yoga and workouts, do not listen to what other people say if it does not ring true to you.

Often people talk about the last few pounds they need to lose because it is “in style” to say it or commiserate with other people, as it is “in style” to talk about the weather. Use this blog and work out to choose your body size and weight. Choose yourself and your lifestyle.

Disclaimer: None of the above information can be taken as a substitute for advice from a medical professional such as a physician.

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.

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