Workouts

Ab and Core Exercises: Tighten your abs and protect your spine with these exercises.

Remember to focus on breathing and not holding your breath during each exercise. Breathing helps to deliver oxygen to your muscles therefore, keeping your muscles stronger for a longer period of time.

Seated Trunk Twists

Step 1: Sit on the floor with your knees bent, feet together, and heels on the floor. Grab something that is weighted but light. Sit up tall with your back erect. If you feel tightness in your back and legs that prevent you from getting in this position, try sitting on a rolled mat or pillow. Hold the object close to your body between your navel and rib cage. 

1 - 2 Sets of 10 - 15
Step 2: Twist: With your spine erect twist to one side imagining the object is a part of your torso. It should stay in one place throughout the exercise. Pause briefly at the end of each twist and twist to the other side. Remember to breath while twisting

Step 3: If you work your way up to completing the trunk rotation without strain then make it more challenging by leaning back a little. When you work your way up to completing this move with no strain then Lean back a little more and elevate your feet about 1 inch off the floor while twisting.

Plank

1 - 2 Sets trying to hold for 30 seconds and working you way up

Your hips should not be up toward the ceiling nor your back arched. You should aim for a straight line between your shoulders and your toes.

Tighten your abdominal muscles to help you hold the position and when you feel your back start to sag from fatigue: take a break, get back into the proper position, and do again.

Good Ole Crunches

1 - 2 Sets of 25 -30
Place your hands behind your head not pulling but simply placing them there. You can also cross your arms in front of you, placing them on your chest.
Curl your back to lift your shoulders toward the ceiling when coming up (not toward your knees).
Do not lift your entire back off the floor when coming up. Doing this may create back strain.
Completely relax your stomach muscles before starting the next crunch.