STOMACH
SIT UPS:
How to do a sit up:
- Start by lying on your back with your knees bent and place your arms on opposite shoulders, so that your arms crossed over your chest.
- Slowly lift your head with your shoulder blades following and lift until your elbows are on your knees.
- Then slowly lower your torso back onto the floor, but do not place your back flat onto the floor, instead create an arc.
Muscles involved in a sit up:
- Abdominals
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Tighten your abdominals
- Keep your heels on the ground and feet flat on the floor
SIDE PLANK:
How to do a side plank:
- Start by lying on your side and with your forearm bent underneath your shoulder and with your knees slightly bent.
- Once you place your legs on top of each other, lift your hips off the ground while inhaling.
- Hold this position for the chosen amount of seconds and slowly lower yourself back down. Do the next side once you have completed the first side.
Muscles involved in a side plank:
- Abdominals
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Pull in your abdominals for a better balance
- The other arm could be useful and can help balance if it outstretched towards the ceiling.
CRUNCHES:
How to do a crunch:
- Lie on floor with bend knees and put feet flat on the ground with elbows out to the side.
- Exhale and lift only shoulder blades and upper back with fingertips on the side of the head.
- Inhale as you slowly lower upper body.
Muscles involved in a crunch:
- Abdominals
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
BICYCLE:
How to do the bicycle:
- Start by lying on your back and lift your legs, then place your hands on either side of your head.
- Start by doing a pedaling motion with your legs and bring your shoulder blades off the floor.
- Twist back and forth and alternate by bringing your elbows to the opposite knee.
Muscles involved in the bicycle:
- Abdominals
- Quadriceps
- Hips
Tips to keep in mind:
- Continue breathing throughout the entire exercise
- Keep belly in at all times
- Make sure to do each motion strong and steady
- Don't link your fingers behind your neck or you will put some strain onto it