Fitness: Page 33

The bicycle crunch is traditionally used to work the oblique muscles. While that may be true, this exercise is good for overall abdominal strengthening. The rectus abdominis (the "six pack" portion of the abs) is probably more active than are the obliques. Nevertheless, it is still an effective ab exercise. Instructions for the bicycle crunch are listed below:

Learn how to exercise by doing the sit-up with your arms overhead. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: sit upTraining Type: weight trainingLevel of Difficulty: 3Sport Specific: football, wrestlingPosition: arms overhead, face upMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip flexion, spine flexion

The double crunch exercise involves two movements: a traditional abdominal crunch and a reverse crunch or knee-in. The reverse crunch portion of this exercise is supposed to target the lower portion of the abdomen. However, it is important to note that whenever the knees move toward the chest from a supine position (on your back), the hip flexors are the prime movers.

This exercise is challenging! The static V-hold is a fairly simple exercise to perform. But if done correctly and at the right time, it can be very demanding. This exercise is most effective when performed as the last in a series of ab exercises; or basically, when the abs are completely fatigued.

This curl up is commonly used to test abdominal endurance. Many fitness certifying organizations use the curl up as a protocol for exercise testing. This exercise is similar to the abdominal crunch. However, the range of motion is greater than the crunch.

The vertical leg crunch is similar to the traditional abdominal crunch. The difference is in the positioning of the arms and legs, as well as the range of motion (the upper back comes higher off the ground). Listed below are instructions for performing the vertical leg crunch:

Are you tired of doing the same exercises for abs? The jackknife crunch may be the answer to your problems. This exercise effectively works the core muscles. It should be noted that whenever the knees move toward the chest (the jackknife motion), the hip flexors are involved. The hip flexor muscles are actually part of the upper leg. They allow you to kick a ball or lift the knee from a standing position (as in running). Thus, if you are trying to isolate the abs, there are better alternatives....

The long arm crunch is a modified version of the tradition abdominal crunch. When the arms are extended above the head, it increases the level of resistance placed on the abs. Thus, the traditional ab crunch becomes a bit harder to perform. The long arm crunch is slightly different from the traditional ab crunch. This exercise is more of a curl up with the arms extended. Instructions for the long arm crunch are as follows:

The scissor kick is often used to target the lower abs. However, this exercise does a poor job of working the abs. The hip flexors do most of the work. This exercise can be used in a continuum of ab exercises, but it should not be used as a primary ab exercise.

This exercise is good for abdominal strength and endurance. It is safe and easy to do. The crunch is one of the most incorrectly performed exercises. This exercise works best when done slowly.

If you are looking to add excitement to the traditional abdominal crunch, consider rope climbers. In this exercise, the abs go through a similar range of motion as the classic ab crunch. However, two things make this exercise unique. The first is the "rope-pulling" motion. The second is the range of the upper back and shoulders. They come up a bit higher than in the crunch.

The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercises are recommended. It is also important to note that the midsection is not divided into lower and upper halves. The rectus abdominis is one muscle.

The prone (face down) bridge or plank is a great exercise if you are trying to develop the core. This exercise is unique in that it is done from a static position. There are no repetitive movements. The prone bridge strengthens the lower back, as well as several muscles in the upper body. If you are new to exercise, consider starting with a modified version of the prone bridge, then progress to a full bridge. A workout mat is recommended.

The modified prone (face down) bridge or "plank" is a great exercise if you are trying to develop the core muscles. This exercise is unique in that it is done from a static position. There are no repetitive movements. The modified prone bridge strengthens the lower back, as well as several muscles in the upper body. A workout mat is recommended.

Learn how to exercise by doing the trunk rotation on the bosu with the flat side down with your feet up. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsBase Movement: trunk rotationEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 4Sport Specific: baseball, boxing, field hockey, golf, ice hockey, ski alpine, tennis, volleyball, wrestlingPosition: bent knee, feet up, seatedMovement Variation:...

Learn how to exercise by doing the trunk rotation on the stability ball with a medicine ball. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: chest, pec minor, serratus anteriorBase Movement: trunk rotationEquipment: medicine ball, stability ballTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, boxing, field hockey, golf, ice hockey, ski alpine, tennis, volleyball, wrestlingPosition: seatedMovement Variation: alternatingPlane of Motion:...

Learn how to exercise by doing the trunk rotation with a body bar. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesBase Movement: trunk rotationEquipment: body barTraining Type: weight trainingLevel of Difficulty: 4Sport Specific: baseball, boxing, field hockey, golf, ice hockey, ski alpine, tennis, volleyball, wrestlingPosition: standingMovement Variation: reciprocalPlane of Motion: transverseJoint Action: spine rotationDirection: side

Learn how to exercise by doing the trunk rotation with a medicine ball and your feet up. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexors, levator scapulae, shoulders, traps - upperBase Movement: trunk rotationEquipment: medicine ballTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: baseball, boxing, field hockey, golf, ice hockey, ski alpine, tennis, volleyball, wrestlingPosition: bent knee, face up, feet up,...

Learn how to exercise by doing the V-sit. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexorsTraining Type: balance and stability, weight trainingLevel of Difficulty: 5Sport Specific: baseball, basketball, boxing, cycling, field hockey, football, golf, ice hockey, rowing, rugby, ski alpine, ski nordic, soccer, speed skating, swim breast stroke, swim butterfly, swim freestyle, tennis, volleyball, wrestlingPosition: arms extended forward, face up, feet...

Learn how to exercise by doing the V-sit and leg extension on the bosu. EXERCISE DETAILS:Primary Muscle Group: abs and obliquesSecondary Muscle Group: hip flexors, quadsBase Movement: leg extensionEquipment: bosu flat downTraining Type: balance and stability, weight trainingLevel of Difficulty: 6Sport Specific: soccer, swim breast stroke, swim butterfly, swim freestylePosition: face up, feet upMovement Variation: bilateralPlane of Motion: sagittalJoint Action: hip flexion, knee extension

This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis (hence "pec" fly). This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

The one arm dumbbell chest press is perfect for strengthening the pectoralis (chest) muscles. Most chest exercises involve compound movements, or the use of more than one joint. Invariably, the triceps and anterior deltoid are often involved in chest exercises.

Dive bombers are one of many variations of the push-up exercise. It is excellent for upper body conditioning. The dive bomber push-up is a bodyweight exercise, which means that no special equipment is required.

The use of heavy duty resistance bands (also referred to as "Powerlifting Bands") as a strength training aid has become increasingly popular over recent years. The bands are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion.

This video will show you how you can do wobble board pushups, a great exercise for the chest.

The seated leg extension is used to isolate the quadriceps muscles. The quadriceps muscles are located on the front of the thighs. As you might have guessed, there are four muscles that make up the quadriceps. Each muscle works in unison to extend the knee. In everyday life, the "quads" are used when you jump, walk, sit, kick, or stand.

The crab walk is a great exercise for the hips and butt. This exercise is fun, yet challenging. It is relatively easy to perform, although it can be demanding for some. You will want to ensure that the legs are thoroughly warmed up before doing this exercise.

Here is an exercise that really works the gluteus muscles. It is relatively easy to perform. However, for this exercise to be effective, it does require a bit of skill and proper technique. A workout mat is recommended.

The supine bridge is a great exercise for the glutes/butt. It is relatively easy to perform and requires no fancy equipment. While the butt is the primary focus, the supine bridge also works all thigh and hip muscles (e.g. hamstrings, quadriceps, etc), and even the abs. These muscles allow the "bridging" of the hips to take place. Here is how this exercise is done:

The prone hip extension exercise is used to target the gluteus muscles. It is relatively easy to perform. This exercise is sometimes called the reverse hyperextension.

If you begin to notice that supine bridges are getting too easy, then use the marching version as a progression. The marching supine bridge is the perfect exercise for the glutes! This version of the supine bridge is similar to the original. When marching steps come into play, the exercise becomes more difficult because you briefly have to support your body weight on one leg. You will definitely feel this one working. Instructions for this exercise are listed below:

The quadruped is a highly effective exercise that doesn't require expensive equipment. You will definitely feel this one working. The quadruped leg lift is also referred to as the "fire hydrant" exercise.

If traditional supine bridges become too easy, you can try to progress to the one leg version. This exercise is going to work your glutes like none other. Your hamstrings and lower back are also heavily engaged during this exercise. The single leg bridge requires an advanced level of fitness. This is generally true in cases where one leg is being used to support the majority of your bodyweight. Another factor that makes this exercise difficult is that it is perform using a Swiss ball (unstable...

Here is a simple exercise you can do for the gluteus muscles. Abduction means to move away from the center of the body. In this exercise, your leg will move laterally (outward). When the leg moves laterally, the primary muscle being worked is the gluteus.

If you want to improve balance and strength in the leg muscles, try the single leg deadlift (also called the single leg Romanian deadlift). This exercise is primarily going to work your hamstrings and butt. The single leg deadlift comes with a high degree of difficulty because it is performed on one leg. An advanced level of balance and muscular control is required for this exercise. Here are the instructions:

The dumbbell toe raise (aka dumbbell calf raise) mainly works the upper portion of the calves or the gastrocnemius. Three items are needed for this exercise: 1) a supportive apparatus for balance 2) an elevated surface (e.g. aerobic step, 2 x 4, etc.) to allow for full range of motion 3) a dumbbell.

This version of the leg curl is one of the most demanding hamstring exercises you will find. One should at least have an intermediate level of workout experience before attempting this exercise. A certain degree of muscle control is required in order to be able to stabilize the ball. But with a bit of practice, anyone can master this exercise. It is important to thoroughly warm up your hamstrings before performing this exercise, as the starting resistance level is high.

The step-up is a great exercise for the muscles of the upper leg. It effectively works the thighs, hips, and butt. The calf muscles work as synergists during the step-up exercise. They assist with balance. The step-up exercise can either be done one leg at a time or alternating between legs.