Advanced Stomach Workout
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The following illustrations depict some of the most effective and commonly
performed exercises for shaping, trimming, and strengthening the stomach and
waist. Each exercise should be performed with an even paced controlled
movement that produces maximum results and reduces the risk of injury. The
number of exercises, sets, and repetitions performed depends upon your health,
strength and fitness level. If just beginning this exercise, start patiently and
increase your intensity and level of exercise as your strength increases. We also
strongly recommend that you consult your physician if you have had any
history of low back problems or before beginning this or any exercise
program.
Bent-Knee Sit-Up
Torso Twist
Incline Sit-Up
Partial Curl
Knees bent, feet supported
with hands behind neck or
arms across chest, slowly pull
to full curl position. Return to
the start position with the same
even paced movement. This is
very effective if performed
with the proper technique. This
forces the abdominal and
oblique muscles to pull and
contract the upper torso to the
curl position. Swinging and
jerking movements create
tremendous momentum and
therefore greatly reduces the
benefits of this exercise.
With feet shoulder width apart,
arms outstretched or using a
pole or broomstick resting on
the shoulders, twist from side
to side. You will feel the
oblique muscle stretch and
contract as you twist. Perform
the exercise with an even paced
movement and twist only as far
around as feels comfortable.
Lying on incline sit up board,
hands placed comfortably
behind the neck or folded
across the chest, slowly curl to
up position concentrating on
pulling with the abdominal
muscles. Return to the starting
position with the same
controlled movement. Avoid
swinging the upper body up
rapidly out of control as this
only reduces the effectiveness
of the exercise.
Lie on padded surface, bend
knees and place over bench,
chair or couch (feet can also be
placed flat on floor without
using any support). Slowly pull
the elbows toward the knees in
a curling motion by contracting
the abdominal muscles. Go up
only as far as your strength
level allows. Because of the
bent knee position, your
abdominal muscles are isolated
and how high you go up is not
as important as doing the
exercise correctly. Avoid
jerking and swinging
movements that will aggravate
the lower back!
Page 2
Bent-Over Twist
Knee Lift
Bicycle
Side Bend
Feet slightly wider than
shoulder width, knees slightly
bent, upper body parallel to the
floor, arms slightly bent, start
pulling both arms in a torso
twisting movement to your left
side. As this begins, contract
the oblique muscles on the
right side which will help pull
arms around. Rotate arms back
to the right by contracting the
left oblique muscles and repeat.
Try to avoid swinging arms too
quickly which tends to reduce
the effectiveness of the oblique
muscles to perform optimum
work.
In hip flexor chair, legs
hanging down, elbows and
arms resting on arm pads, back
against pad, slowly pull the
knees up toward chest. Slowly
lower the knees back to the
starting position and repeat.
Avoid swinging knees up too
quickly. It is more difficult to
move knees slowly, but it is
much more beneficial. The
iliopsoas hip flexor muscles
greatly assist the abdominal
muscles when the knees are
pulled up. (This exercise can
also be performed with straight
legs, from a chin up bar or
resting on bench pulling knees
in.
Lying on back, extend both
legs, placing hands behind
neck. With alternating bicycle
type sequence, pull one elbow
up to the opposite knee. Return
to start position. Pull the other
elbow and knee together and
keep repeating. If you cannot
touch elbow and knee, go only
as high as possible. With
continued exercise and as your
strength level increases this
will become possible.
Feet shoulder width apart and
knees slightly flexed (allows
for greater stretching to the
side) lightweight dumbell in
one hand with opposite hand
behind head (can be performed
with no weight and arms
relaxed at your sides), slowly
lower to a comfortable side
bend position. Return to
starting position by contracting
the oblique muscles on the
opposite side. If trimming up
your waist line is your goal,
avoid using heavy weight
which will tend to increase
your movement.
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