Weigh In

[mudbug]

LOL, jkath. I'm still here, and not completely ripped just yet!

Way to go on the abs definition - that's gonna be my project for over the summer. Tell me about the kinds of crunches you are doing. I may add that as a "secondary" exercise on my off days.

[jkath]

During all ab workouts, visualize what the muscles are doing. If you can't feel them working, you're doing no good.

It is really important to do all of these on a cushioned exersize mat or you could really hurt yourself!!!

1. The plank: lay down, on your stomach, feet together. Rise up, using elbows (hands are clasped underneath your chest) and toes only. Whole body is completely flat. Hold this for as long as possible (try for 60 seconds to begin, then work to a longer time)

2. Side to side: Sit down, knees bent, feet together, back straight. Twist a bit, so your hands (which are together) touch the ground to your right, while your feet (still together) are touching the ground to the left. The only thing that should be steady on the ground is your bottom Switch. Do about 30 of these at a time (which should take 15 seconds total), rest for 15 seconds, then do another 2 sets.

3. Straight Legs: Lay on your mat so that the edge of the mat is about 6-10" above your head. Grasp the edge with your hands (right next to each other) and make sure you are laying flat on your back, straight as can be. Keeping legs and toes together, lift your legs up so your body is at a 90 degree angle. Slowly put them down to the ground, visualizing your abs working. Do this 10 times.
3a. Straight, to the right side: Same as above, but rather than going straight up, have your legs go up to a 45 degree angle (picture someone standing next to where your legs were when they were straight up, but over about a foot to the right. Try to touch the person)(do 10 of these)
3b. Straight, to the left side: Same, only the other way. (10 of these)
Finish by doing another 10 of the original straights.

4. Sit down, knees bent, feet and legs together. Put your hands on the mat behind you. Bring up knees so they are parallel to the floor, while making a "V" with your body. Push legs out, still parallel to the ground, so the "V" gets wider. Think "skinny V", "wide v" Do this 30 times, rest 30 seconds, repeat 2 times.

That's all for now - must get the next load of laundry out!

Hopefully this helps!

[mudbug]

Cut, pasted, copied, and printed. Thanks, seester.

[jkath]

once you've done those at least 4 or 5 days, let me know and I'll give you the next set to add to those - you will love it!

[jkath]

Mudbug, have you done your ab exercises this week?

[mudbug]

Nope, jkath. Not enough time (and no mat yet). Kid is home sick today (strep), so I will probably work on this today.

[jkath]

you go girl!

[mudbug]

Got me a mat this morning and did your crunches. However, I can't see #3/3a being very good for your back. Felt quite the strain there. Due to weak abs, ya think?

[jkath]

Keep your back flat to the mat. Use your abs. (use the force, luke) Let your abs do all the work. I'm very proud of you! How long were you able to hold the plank? (#1) I had a friend of mine try it at the gym and she lasted about 25 seconds before she muttered something unintelligible.

[mudbug]

OK, I'll try the flat back technique. Not sure how long I held the plank, but it wasn't long. Will have to try it when someone else is around to time me.