May 2008 Fitness Tips

Summer Abs

1) Medicine Ball Crunches with Arm Extensions
- Lie on back with knees bent and hold weight on chest.
- Crunch up, bringing shoulders and upper back off mat.
- As you crunch up, extend arms and push weight up.
- Pause and repeat exercise.
Note: A light weight should be used initially, until exercise can be done easily.

2) Plank
- Rest on your forearms and toes, in a semi push-up position.
- Tighten abdominal muscles to hold yourself in this position.
- Increase time in this position at 10 seconds increments.
Note: For more advanced athletes, this exercise can be done on 1 leg, or pushing self into full push-up position without setting a knee down to rest.

3) Reverse Crunches
- Lie on an exercise bench on back.
- Raise your arms above your head and grab hold of the bench for the remainder of the exercise.
- Keeping your feet together, raise your legs so they are pointed toward the ceiling.
- Raise your hips off the bench and pause in this position.
- Slowly lower legs to just below bench, and repeat exercise.

4) Seated Jackknives
- Sit on an exercise bench and lean back.
- Extend legs out in front of you, keeping your feet together.
- Lift legs together at the same time bringing upper body forward - in this position your body should form a “V”.
- Pause and repeat exercise.

5) “Prayer” Crunches
- Lie on floor, mat or sitting on a stability ball.
- Raise arms above you and keep palms together for the remainder of the exercise.
- Keep feet on floor, slightly wider than shoulder width - this foot position should also be wider than you would have for a regular crunch.
- Extend your arms up, bringing your hand position between your knees.

6) Oblique Twists
- Sit on a stability ball or stand with feet shoulder width apart.
- Extend arms in front of you, pressing palms together, extending fingers out.
- While tightening abdominal, twist body to one side and pause.
- Bring arms in front to pause before twisting to the other side.
- Pause and repeat exercise.
Note: This exercise can also be done holding a medicine ball or a weight. When doing so, be sure to continue to press palms together.

7) Side Bends
- Stand with a weight in either hand.
- The other arm and hand should be curled over your head, so that your hand could touch your ear, but don’t.
- Bend waist to the other side, letting weight comfortably pull you down.
- Pause before standing back up.
- Repeat this side for however many reps are determined before going to the other side to complete the exercise.
Note: Do not alternate sides. Complete one side before going to the other.

8) Hand-to-Toe Oblique
- Lie on back, with arms extended overhead.
- Bring left arm up, at the same time bringing right leg up- keep leg straight.
Left shoulder should be lifted off the floor.
- Reach with left hand to outside opposite knee.
- Repeat this side for however many reps are determined before going to the other side to complete the exercise.
 

Note: These are all advanced exercises. Begin with no weights and no resistance.
Start with basic repetitions and sets - 3 & 3 - 3 repetitions & 3 sets. Then increase to 5 & 3 - and so on.

As always please consult with your physician before beginning any strenuous exercise program.

For further information or questions regarding these tips or any other TipsByNic, please feel free to contact her at 760/272-4429 or e-mail or at nickienicolas@yahoo.com.