ABDOMINAL EXERCISE: 8 & 9 of 10

Malapit ng matapos ang nakakapagod na series na to. Isa na lang at matutunghayan nyo na ang pinagpaguran nating lahat (lol). Pero bago yon, gawin muna ang mga sumusunod na ehersisyo. Enjoy and loosen up!

# 8

Abdominal Exercise: Jack Knives

Primary Muscle: Lower and Upper Abs
Secondary Muscles: Obliques - Hip Flexors
Equipment Needed: Flat Bench
Mechanics Type: Isolation

Proper Exercise Technique:

Sit across a flat bench with your upperbody leaning back and your legs fully extended out in front of you. Place your hands on the front of the bench to secure your body in place. With your lower back rounded, bring your upper body forward and simultaneously curl your legs in until your knees are touching your chest. Squeeze your abs in this position and then return back to the starting position. Make sure to keep your lower back rounded as you perform your reps rather than arched. It is also very important to keep the tension on your abs throughout the entire exercise by not allowing yourself to rest at any point and by utilizing a complete range of motion.

Jack Knives Exercise - Start Position

Jack Knives Exercise - Finish Position

# 9

Abdominal Exercise: One Dumbbell Side Bend

Primary Muscle: Obliques
Secondary Muscles: Front Abs
Equipment Needed: Dumbbell
Mechanics Type: Isolation

Proper Exercise Technique:

- Standing upright, hold a dumbbell in your right hand at your side
- Place the left hand behind your head (bicep next to ear)
- Simply bend directly sideways toward the side holding the dumbbell, return to starting position and repeat
- After completing all the reps for one side switch the dumbbell to the other hand
- Keep the back straight and the head up and don't lean forward 

One Dumbbell Side Bend Exercise - Start Position

One Dumbbell Side Bend Exercise - Finish Position

 Focus & Discipline, the two key words in achieving your GOAL!