The best abdominal exercises are
those which build the mid-section in combination with the rest of the body.
Such exercises contribute to the full integrity of the body and result in a
straight, aligned spine -- the foundation for the entire structure.
Without a strong mid-section, the body can not
stand tall. It is the combination of abdominal exercises with the
others presented in our Yoga-Pilates
program
that leads to a strong abdomen and lower back.
I've been doing these best abdominal exercises for
over 7 years and can attest
that they build a strong abdomen and a fully flexible body.
Before I started following this program I had chronic problems with my lower
back -- it was painful to straighten up after getting out of bed each morning.
I'm going to cover several of what I consider to be the best
abdominal exercises in the program. The first is The Roll-up.
Try it! It's an excellent way to test your abdominal strength. If you can't do
it you now have a challenge. It you can do it - keep it up, it's a perfect way
to build your abdominals.
Best Abdominal Exercises - The Long Roll-Up from Larry
Nachman's 21st Century Fitness.
Below see me in the rollup,
teaser, and hip circles [the most difficult]
The key exercise elements for the latest
version of the roll-up are: (1) stretch your arms fully in the starting
position, and (2) as you begin your roll-up with your arms following your head
-- reach out fully. When reaching the vertical position, further reach up from
the hips and then follow through forward extending your hands over your toes and
pause, then return to the starting position and repeat. Note: there is
tendency for your legs to rise slightly as you begin your roll-up. Extending
your legs through your heels will anchor your feet to the mat.
NOTE: In his classes Larry recommends doing half the
repetitions with your feet shoulder width apart, the remainder with your feet
together.
Work up to 15 repetitions by week 25
Best Abdominal Exercises - The Short Roll-Up
Assume same starting position as in the Roll-Up, but with you knees shoulder
width apart and bent. Using the same movements described above, stretch fully
forward, roll back and repeat.
Best Abdominal Exercises - The Teaser
Lying on your back, raise your
legs and extend
your arms upward pointing at the ceiling. Bring your chin forward to your chest
and flowing your upper body and arms forward toward your toes to a balanced
position (you are folding into a "V"). Hold momentarily, then return to
starting position. Keep your head raised above the mat during each repetition.
NOTE: the advanced version of
the Teaser begins by lying flat on the mat, arms extended overhead along the
mat, then simultaneously raising legs and
upper body into a "V" position then returning slowly to the horizontal position
Build to 25 repetitions by year two,
at least 35 afterwards.
NOTE: you can supplement or substitute
a similar exercise using an ab roller (view
one here). Lying on back, head on headrest, place your extended arms
on top of the bar, raise your legs to 60 degrees, roll forward until
fingers point at toes, hold momentarily, return. See other ab roller
exercises
here.
17 of the Exercises presented in the exercise section of
the21st
Century Fitness
book focus on the abdominals. 13 of them are included in every daily workout
session.
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Here are
some stomach stretching exercises to get started on your own abdominal
exercises:
