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Clasp your hands in front of you with your arms straight. Begin to twist only your upper torso to one side as far as you can comfortably go then twist to the other. Sitting on your hips with your feet off the floor requires your to work your upper and lower abdominals as well as your transverse abs. The twisting motion engages your obliques. The important thing when performing this exercise is to keep the core as tight as possible throughout the motion and to keep your back straight throughout the motion. One full rotation to the left, then to the right equals one complete repetition.
Keep twisting – but keep the movement somewhat at a slow pace. You do not want to jerk the weight around and injure your lumbar in any way.
Designing Your Personal Workout Plan
Step 1: Select Your Difficulty Level
Everyone has different level of core stability and strength. Choose to begin at the level most appropriate for you.
If you’re beginning to work your abdomen for the first time (or have not worked in a while), start with easy exercises. If done properly, easy exercises will still challenge your core while building a necessary foundation.
Do not greedily skip to hard exercises. Beginning with advanced exercises will lead you to use poor form to compensate for lack of core strength. This will delay your core development and also increase your risk of injury.
If you are more advanced and have been working out regularly, begin with medium or hard exercises to better challenge your core. If you are unsure of your fitness level, try different difficulty levels to find the core workout that works best for you.
Step 2: Choose your exercises
All of the exercises listed above are classified by abdominal region. Choose one or two exercises from each region to work the entire abdomen. Do not neglect any one abdominal area. Keep in mind that there is no one work out that only targets one region.
For beginner, you will be starting with easy exercises. A complete abdominal routine includes reverse crunches (upper abs), crunches: knees bent (lower abs), side crunches (obliques), and twist (transverse abs).
As a beginner, try to avoid combination exercises at first, as these tend to be more difficult and potentially risk injury.
If you are a frequent workout goer, you can start with medium or hard difficulty exercises. A complete ab routine include seated knee raises (upper abs), toe touches (lower abs), hanging leg raises with bent knees: twisting (obliques), exercise ball roll-outs (transverse abs), and bicycles (upper/lower/obliques).
Step 3: Check that Your Selected Exercises are NOT High Risk
Certain advanced combination exercises are not suitable for men with back problems. If you have injuries prior to performing these workouts, always check if a certain workout will risk worsening your injuries or not.
Step 4: Order Your Exercises
The order of your exercises in your ab workouts is not particularly important. However, you should change the order of your exercises each session to avoid complacency.
Your body adapts to your current abdominal workout. It is important to change your ab workouts every few weeks to continue developing your core strength and stability.
Step 5: Planning The Sets
The number of sets and repetitions you perform in your ab workouts is not as important as the quality of your technique. Better technique with fewer sets and reps is always superior to poor technique with many sets and reps.
A general guideline is to begin with 2-3 sets of 10-20 repetitions of each exercise. You can also perform additional sets or repetitions to challenge your core before you change to higher difficulty exercises. This will set as a platform for your core to adjust to the progress in terms of difficulty level of your workout.Other Details
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- Year Released/Circulated: 2022
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