Enhancing Skills

Ab flex

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The Body Weight Ab Flex is a simple exercise that targets the rectus abdominis, the transverse abdominis, and the obliques. It involves lying on your back and flexing your abs to raise your legs and torso off the ground.

Stretch: Cat-Cow Stretch

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
  2. Inhale, arch your back, and look up towards the ceiling (cow pose).
  3. Exhale, round your spine, and tuck your chin towards your chest (cat pose).
  4. Repeat for 10 reps.

Warm-up:

  1. High knees: 30 seconds
  2. Jumping jacks: 30 seconds
  3. Mountain climbers: 30 seconds

How to select the proper weight: No weights are required for this exercise.

Proper form:

  1. Lie flat on your back with your knees bent and feet flat on the floor.
  2. Place your hands behind your head or cross them over your chest.
  3. Exhale and flex your abs to raise your head, shoulders, and upper back off the ground.
  4. At the same time, lift your feet off the ground, bringing your knees towards your chest.
  5. Hold for a second at the top, then inhale and slowly lower back down to the starting position.
  6. Repeat for 10-12 reps.

How to reduce the difficulty:

  1. Place your hands under your hips for support.
  2. Bend your knees and keep your feet on the ground.

How to increase difficulty:

  1. Hold a weight or medicine ball between your hands or feet.
  2. Straighten your legs and lift them off the ground, keeping them together.

Reps:

Beginner:

  • 8-10 reps
  • Intermediate: 12-15 reps
  • Advanced: 18-20 reps

Estimated time for exercise: 5-7 minutes

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Transverse Abdominis

Tertiary:

Obliques

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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