Advanced Abdominal Crunches: Throw a Ball

 
You may have seen people do this at the gym or elsewhere:  One person sits or stands at the feet of another person who does abdominal crunches while throwing a ball spitting or standing. The principles of abdominal crunches apply: Keep your chin up and your shoulders off the floor, and breathe out when you crunch and in when you release.

Do four sets of ten repetitions. Increase as you get better at it. Replace a regular rubber ball with a medicine ball of increasing weight as you can. 

New Musings book: https://www.lulu.com/en/us/shop/louiza-patsis-phd/musings/paperback/product-186r9z9d.html?fbclid=IwAR0stDXt_ywHMcnAJYcNZjV89HM80MUpVAuk5twxxcwRAcZgpLa94ALoHgo&page=1&pageSize=4

My other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or AmazonMy other short story and poetry book Life, Work and Play, fitness book Pocket

Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon

Scissors with Arms and Legs

Here is an exercise for you abdominal muscles. Lie down and with your abdominal muscles, make sure your lower back is on the floor throughout the workout. 

Raise your arms straight over your head and keep your legs straight. Together, make a scissor motion with your arms and legs, opening and closing both at the same time. If you keep your legs from your feet to your knees, or even your lower thighs, off the floor, and especially if they are just an inch or two off the floor as opposed to a foot or more off the floor, the exercise will be harder. Do four sets of 10 repetitions.

Hug your knees for 10 seconds after each set to stretch your lower back. You can also move right to left and back to massage your lower back as you hug your knees. After the sets are done, stretch your arms over your head and your legs out straight for 10 seconds.

You can buy my book with poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket
Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon.

Does Your Butt Hurt?

Have a Healthy and Happy New Year, everyone!

My butt does hurt, from some Zoom classes, even though I am not working full out int eh movements!

My intuition guided me to do a quick search of interior butt muscles, i.e. under the gluteus maximus and minimus, their movements and exercises for them.

Here are some quick websites/videos I found (so far):

https://bit.ly/39azSvY

https://www.spine-health.com/video/sciatica-exercises-piriformis-syndrome-video?source=tdw

https://www.anabolicaliens.com/blog/gluteus-minimus-exercises

https://www.youtube.com/watch?v=drjbzTCsJM0

You can buy my latest book of poems and short stories Musings below:

https://www.lulu.com/shop/search.ep?keyWords=musings+patsis&type=

My other short story and poetry book Life, Work and Play, fitness book Pocket
Guide to Fitness (two versions and anti-bullying children's book The Boy in a Wheelchair are available on Authorhouse or Amazon