Three Ways Stomach Crunchies Exercises.
A great set of floor exercises which tone, strengthen & stretch the lower + upper abdominals. Also, the internal & external muscles of the abdominals (stomach) doing hands / arms extension crunchies.
As a non weight-bearing (wrists + hands) exercise It’s ideal for someone who has wrist hand joint issues but still wants to strengthen their core & tone the midsection. Like myself with kienbocks disease just having surgery unable to do full planks & bicycle (on hand). That tone & strengthen the midsection, which is important for stability (core) as it’s the bridge that connects the upper + lower parts of the body. By using the hand arm extension technique, this serves multiple purposes. Direction guide, for example, hands up extensions, is self-explanatory, so it allows the individual to follow instruction easier. It eliminates strain on the neck if the shoulders are already raised & releases that extra weight been raised if your arms remained on the floor.
As with all exercises, you can adapt them. So, for more intensity, you could have straight legs doing 3. You can also after each 20x Reps have a 10 Sec. rest period. It’s a preference / fitness level / exercise aims + goals to whether you do a straight set of 3 x 20 reps.
The main aim of these crunchies is letting the abdominal (stomach) muscles do the work. Because it’s very easy to let your hands / arms do the raises & not actually contract exercising those ab. muscles.
A good tip for checking your using the abs. primarily to do the exercise, which is that you can place one hand on your stomach whilst doing reps. You can feel the stomach muscles engaging (moving) & also you still have the same intensity in movement using one hand/arm. Whereas if you weren’t using your abs to do the exercise. Once you lowered one hand to put on your stomach, the exercise would be too hard to do a complete rep. Also, the stomach muscles would be dormant (not moving) because the ab. muscles are not engaged.
When in a raised position makesure the neck is relaxed. Either wise, you would be putting unessassary strain on the neck. Which could be another indicator that you’re not using your abs. to do the crunchies.
Makesure like doing any exercises. You have had advice from a professional health/ medical practitioner.
Starting Position: Lay on your back. Knee’s up & feet flat on the floor hip distance apart. Arms either side. Facing looking upwards at the ceiling.
1. Hands Between Legs Extension: 20x Reps.
Bring your hands together (palm to palm). Arms straight but not locked at the elbows. Position between the thighs.
Use your ab. muscles to raise your midsection (inhale). The neck (relaxed) & head straight face forward in the direction of movement & will rise at the same time. This will guide your hands to move forward between the legs. You will feel the stomach muscles contract.
When you lower exhale & repeat the process.
2. Hands Arms Up Extension: 20x Reps.
From starting position, extend both hands up to the sky. Use your ab. muscles to raise the midsection, Neck (relaxed) head straight facing forward in direction of movement & will raise at the same time. Inhale up : Exhale down. which will guide your hands to reach for the sky 20x Reps.
3. Hands Outerside of Thighs Extension: 20x Reps.
From starting position, raise legs up. You can have straight legs. Use your abs. to raise midsection simultaneously, the neck will rise head straight, facing forward in the direction of movement.
Moving the hands forward & elbows lining up to the outer thighs. Neck (relaxed) head straight facing forward in the direction of movement 20x Reps. Inhale up: Exhale down.
Exercise Reps. Finished.
Go back into the starting position. Place hands + arms palm’s up on the ground slightly out from your sides. Facing the sky & neck relaxed. Arms relaxed.
Breathe deeply connecting to the stomach regulating that flow. Relaxing those stomach muscles & expanding the lungs.
This is where you can modify how long you wish to spend in this position 3-5 breathes or do a yoga pose, for example, Happy Baby (hip opener) or hold legs in & breathe (digestion).
Slowly get up & move into a seated position. You can choose whichever seated position that is comfortable for you. You can go into the Lotus Pose or just do the simple pose.
Here, breathe deeply 3-5 breaths connecting that mind & body. You can close your eyes.
Options:
• Connect to your breathing. • Set your intentions. • Release & let go.
You can do 3 x 20 reps 3 sets (fitness). Then do the relaxing poses or do your portion of yoga poses at the end (yoga).
I always maintain take what you need or want to make yoga fitness work for you. These are just ideas that can help you have options so you can sustain an active daily life no matter your time available & or physical circumstances.
G.ElliottServices 