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28Oct/10Off

Tuck Crunch

  1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.
  2. Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs.
  3. Move your arms from the floor and cross them so they are resting on your chest. This is the starting position.
  4. While keeping your lower back pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise.
  5. Slowly begin to lower your torso back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.

Variations: This exercise can be performed with a weighted plate resting across your chest with your arms holding it. This can be a bit challenging for those who have never performed this exercise with weights. Always try the exercise without weights before moving to weighted plates.

You can also perform this exercise with your hands clasped behind your head. This is a great way to add variety to your routine.

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26Oct/10Off

Weighted Ball Side Bend

  1. To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
  2. Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
  3. Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
  4. Raise the side of your torso up by laterally flexing at the waist while exhaling.
  5. Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
  6. Repeat for the recommended amount of repetitions.
  7. Switch sides and repeat the exercise.

Caution: If new to this exercise it is best to perform it without any weights until you develop good form.

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7Sep/10Off

Weighted Sit-Ups – With Bands

  1. Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.
  2. Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.
  3. Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions.

Variations: You can also use a stationary post and wrap the exercise band around it to perform this exercise. Simply lie down on the floor and use the same techniques as described above except this time you will not be on a decline bench. Note: If you are going to perform the exercise in this manner, it is best to have a partner hold your feet down.

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