Category Archives: abdominal strength

Virtual Fitness: One Leg Up Abdominal Curl

One Leg Up Abdominal Curl Exercise

ONE LEG UP ABDOMINAL CURL

Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.

Modifications: Bend your knee as you reach up.

Alternatives: If you find this exercise too difficult, do the Basic Abdominal Curl exercise instead. LINK


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Virtual Fitness: Basic Abdominal Curl

Basic Abdominal Curl

BASIC ABDOMINAL CURL

Instructions: The Basic Abdominal Curl is a strength training exercise that targets the abdominals. Clasp hands behind your head, bringing your chin toward your chest. Round your back and slowly curl up. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.

Modifications: 1) Bring your knees up toward your chest in a 90 degree angle. 2) Place both feet on a support, such as a bench or chair, with knees in a 90 degree angle.

Caution: Keep elbows pointed outward in order to avoid pulling your head forward.


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Virtual Fitness: Abdominal Curl One Arm Reach

Abdominal Curl One Arm Reach

ABDOMINAL CURL VARIATION – Pexels

Instructions: The Abdominal Curl One Arm Reach is a strength training exercise that targets the abdominals, chest and front thigh. The move is performed on a diagonal pattern. Lie on your back with arms and legs behind you on your mat. Support your head by placing the right hand behind your head with elbow bent. Raise right leg to a 90 degree angle as shown in the video. Bring your chin to your chest. Round your back as you begin an abdominal curl. Reach up to your foot with your left hand. Return to start position. Repeat the exercise on the other side by raising the left leg and right arm. Perform 3 sets of 8-10 repetitions, or fewer if you can’t do as many.

Benefits: Abdominal and chest strength. Hamstring stretch.

Modification: 1) Loop an elastic fitness band around your foot, and hold it in your hand to help you lift into the abdominal curl. 2) Bend your knee to your chest and reach for the opposite knee, instead of your foot.

Alternative: If this exercise is too difficult, try the Basic Abdominal Curl instead. LINK


EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Please leave comments. It helps others to learn.

Virtual Fitness: Bird Dog Exercise For Beginners

Beginner Bird Dog Exercise

Senior Man Performing Beginner Bird Dog Exercise – Pexels

Instructions: This is a basic core stabilization strength training exercise for shoulder mobility, and core strength. Get onto all fours. Place your knees under your hips, and your hands under your shoulders. Slowly raise one arm up to shoulder level. Bring the the arm down, and repeat the movement on the other arm. Continue alternating your arms. Avoid sagging and maintain a steady position. Toes are either curled or uncurled. Uncurled will provide more balance. Perform 10 rounds (1 round is lifting the right and then left arm). Do fewer rounds if you can’t reach 10. Avoid swinging your arms, and move slowly.

Caution: Stop and rest if you get tired. Discontinue the exercise if you experience discomfort. Loss of balance will occur, if you move too fast.

Benefits: Strengthens shoulders, and core muscles. Improves shoulder mobility. Relieves low backache when practised on a regular basis, as it strengthens core muscles associated with maintaining a healthy spine.

Modifications: If you experience discomfort in your knees, use a thicker mat.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider


Please leave comments. It helps others to learn.

Virtual Fitness: Boxing Abdominal Curl Stabilization Exercise

Boxing Abdomal Curl Stabilization

BOXING ABDOMINAL CURL STABILIZATION EXERCISE – Pixabay

Benefits of the Boxing Abdominal Curl Stabilization Exercise: This exercise, when done correctly, activates the core, strengthens the chest (pectorals), front shoulders (front deltoid), arms (biceps), and the abdominal muscles. The biceps are also activated as he curls up from the mat with his elbows bending, assisting the abdominals during the movement.

Technique: The model in this video is moving very quickly throughout the movement. However, the slower you move, the harder it is. In addition to that, you can add heavier handweights. Keeping both feet flat, instead of lifting up onto the heels, increases the workload.

Cautions: Don’t forsake correct technique by adding more weight, or moving faster. The point is to activate the core by stabilizing hips and legs as you curl up, and then release downward. If your knees buckle and wobble, you’re either using too much weight, or going down too low for your level of strength. The same goes for your hips. They should be stable. If you can’t stabilize, you will need to start with a basic ab exercise until you get stronger. This exercise is not recommended for beginners.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider