just a little something extra...

The list of trunk exercises below are to improve muscular endurance of the abdominal muscle groups. Mainly because these 6 muscles provide postural support all day long.

Everyone wants to develop the most superficial muscle, the rectus abdominus, but the truth is if you eat too many TOTAL CALORIES and do not participate in at least 30 minutes of cardiovascular exercise 5 - 6 d/wk then you will not see any of your hard work. Most important, having strength & flexibility in the trunk muscles will decrease chances of pulling or straining your erector spinae muscles, will keep your postural muscles in check, and you standing taller appearing more confident & fit.

Start off with some lengthen drills :

all 4's Angry Cat stretch (yoga ) extend & flex spine as you scoop in teh rectus abdominus towards erector spinae

Cat stretch (yoga) from all 4's sit, knees on floor spaced further apart, extend hips/glutes back as you lengthen arms.


SUPERMAN'S from full plank. Work levers in opposition, use a count of 2/side.  Reps = 20

Roll to back, Head up, Double Leg Extension. Legs fully extended through knees or modified by bending knees about 20- 30 degrees. Reps = 20

Roll onto stomach and move into modified plank pose (resting on forearms). Add trunk rotation w/ internal hip rotation. Reps = 20

Roll to back. Head up again, Single Leg Extension. Work levers in opposition using full extension as much as possible, otherwise, modify by flexing knee. Reps = 40

Full Plank. Cross 1 foot of the other. Hold for only a count of 20

Iso Crunch: with little movement, focus on the contraction or engagement of the rectus abdominus muscle group toward the erector spinae. Reps = 60

Sitting up. Lean back into a reclined position knees bent at 90 degrees and feet grounded. Use the lever system of your upper torso by keeping your arms in full extension as you turn right to left. Use a count of 2 / side...do not rush through this. Reps = 40


REPEAT THE ABOVE 4-5 sets or as time allows

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