ABDOMINAL EXERCISE: 4 & 5 of 10

The past few days are lazy days for me... Bakit? Dahil sa ulan... Sinisi ang ulan sa katamaran? Kasi pag umuulan, sarap mag food trip, kaya si one big pack ab, lumobo na naman (lolz) Anyway, here's the continuation of the Ab Exercise series... tapos na ang panhinga, back to work out na uli....

#4
Ab Exercise: Lying Leg Raise

Primary Muscle: Abdominals
Secondary Muscles: Core
Equipment Needed: Bench
Mechanics Type: Isolation


Proper Exercise Technique

Lie on back with hands grabbing sturdy equipment or furniture behind head. Raise legs rapidly to a ninenty degree angle with your body. Squeeze abs for 3-count and slowly lower legs to floor.

Lying Leg Raise Ab Exercise - Start Position

Lying Leg Raise Ab Exercise - Finish Position

Kung wala kayong bench na gagamitin, another version of this is lying with your back flat on the floor. To avoid back pain, use floor mat. The same position applies, but when you lower your legs during set, make sure hindi sasayad yong paa nyo sa floor, then raised it up again, repeat till a set has been completed. 


Next...


#5
Ab Exercise: Bent Leg Abdominal Crunch

Primary Muscle: Abdominals
Secondary Muscles: Core
Equipment Needed: Floor Mat
Mechanics Type: Isolation


Proper Exercise Technique:

Lie on back with legs bent. Keep hands at ears or crossed on chest. Raise only head and shoulder blades off the ground. Don't pull head up with arms. Contract abs at top. Your chin should be tucked far enough that you could fit a tennis ball between your chin and upper chest.

Start Position - Bent Leg Abdominal Crunch

Finish Position - Bent Leg Abdominal Crunch

To avoid neck pain, keep looking at the ceiling, not your knees. The objective of this exercise is not to reach your knees but to squeezed the abdominal muscles. You will feel a slight pain in the lower portion of the chest but that's okay, it means it's working! No pain, No gain yeah? 

Half of the whole course has been completed... lima na lang po ang natitira... konting tiis na lang!