quick exercise tips

MB...do you have an exercise in mind for transversus abdominus (lower part of abs)? I work this area obsessively because it really seems to fall apart when you're not looking! I can recommend a few if you're not feelin' it..?

Marin

MB...Maybe by posting more here, we can attract more readers and posters, so let's do it! Frankly, I'd like to stay away from some of the less positive sections for a time and focus, instead, on what can make everyone feel inspired and healthy.

So here goes...these are 2 ideas for strengthening the lower part of your abdominal area:

Lie on your back and draw your bent knees in until they're over your chest. Focusing on making only a small movement and isolating & using only the abs, slowly lift your hips up until your butt is no longer touching the floor at all. Contract the abs as you perform this and continue contracting as you slowly lower your bottom back to the mat. Try not to rock, jerk or in any way use momentum to lift your butt; the work should be done exclusively by the abs. Repeat this for 10-12 reps and work your way up to doing 3 sets consisting of 12 reps each. You can also do a set like this, and:

A set beginning the same way, but at the top of the lift, when your butt is fully off of the floor, open/extend your legs towards the ceiling and then bend them again back in (butt stays OFF the floor throughout) and then lower back to starting position. These will kill!

Final suggested 'lower abs' exercise:

Sit on the edge of a sturdy chair or even on the floor, leaning slightly back with your hands behind you and supporting you. Elbows will be bent and facing back. Balance on you sitz bones and extend your legs out in front of you abnd parallel to the floor. Draw them into your chest, going into a tuck position and then extend out again. Continue this movement for 10-12 reps. If this is too much at first, just tuck slightly or even start out by performing this one leg at a time.

Remember to breathe throughout all of the exercises. When done, make sure that you stretch by lying flat out in a supine position and reaching your arms above your head, alternately reaching with each.

If this doesn't make sense, please tell me !

Marin

MB - I'm reading. I'm not doing a whole lot right now, but I will be when I'm done with rads. Does snoring count as exercise?

Anne

Well I'm reading your posts, MB...mostly because I love the way you describe the exercises! Very effective communication, I'd say !

Marin

Tiger Balm smells better

I just found this thread. It's GREAT! Thanks mb!

OK, MB, I have something to add, now that we're all down there...this one's for the obliques (side abs):

Stay on that right (or left) side and with your upper arm resting along the floor, bend it at the elbow and curl it up to grab your waist (arm will be at a 90-degree angle). Raise both feet about 8-10 inches off of the floor and, while continuing to face the wall (don't allow yourself to go belly-up), curl your body at the waist, crunching the upper half towards your raised feet. You can have your free/top arm supporting your head lightly or just laying on top of your outstretched body. If it supports the head, try to make sure not to tug yourself up by your head ( ).

I hope that these directions make sense..? Do 12 reps each side and try to keep them crisp.

Marin