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Tag Archives for " obliques "
24

Reverse Curls: An Unusual Abs Exercise

Kymberly Williams-Evans, MA and Alexandra Williams, MA

How are your abs muscles different from other muscle groups? Did you know that your abs can do something your hamstring, biceps, pecs, quads – heck, any of the other muscles we hope you are tempted to train –can’t?

Sing Along: We Got the Abs Right Here, The Method’s Oh So Dear, And Here’s Some Ladies Gonna Make it Very Clear. Can Do, Can Do, We Both Know That You Can Do (this exercise).

picture of reverse abs curl

Hips Lift Toward the Ceiling

We’ll give you a hint. Then you can try the reverse curl exercise in our video that targets your lower fibers and strengthens your entire midsection. No neck flexion required. No crunches or planks involved.

Read This Hint

Kymberly: When you train your biceps, your hand moves towards your shoulder. But you don’t bring your shoulder to your hand, right?
When you target the hamstrings, for example, you contract the heel towards the buttocks. But you don’t bring your hiney to your heel.

Alexandra: Just wondering – what am I training if I ask a handsome guy to move his hand toward my shoulder?

Kymberly: Now picture a crunch and a reverse curl. In the former you lift your upper body in the direction of your lower body. With the reverse curl you … wait for it, wait for it .. you bring your lower body, or hips, towards your upper body.

Work in Both Directions

In other words, you can work the abs from the top down or the bottom up. Given the spine’s joint structure, you can train the abs in both directions. Double bonus, just like having twins answer your active aging questions!

In our 35 years each of teaching fitness on several continents, we know most people prefer to target the lower fibers when doing abs exercises. That means choosing exercises that contract, compress, or lift your hips towards your upper body – whether sitting or lying down. If that is your goal as well, then give this move a go. You’ll get so toned you’ll want to get out your white boots and fringe vest and go-go.

pic of reverse of abs curl done wrong

Don’t Swing Your Legs in a Reverse Abs Curl

Watch This Video to Work From the Bottom, Up and Become Tops!

Just to make sure you really understand how to do this move, we’ve shown both correct and incorrect form.

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9

Easy Abs Exercise with No Head or Neck Strain

Kymberly Williams-Evans, MA and Alexandra Williams, MA

http://www.youtube.com/watch?v=oFM0_8JT8WA

In less than 90 seconds, you’ll learn an effective, yet simple abs move by watching this video.

If you’ve been looking for an abs move that will strengthen your core, but avoid neck strain, you’ve come to the right place.

The Diagonal Bug looks like its name and is great for the obliques and transversus. Similar to the exercise we shared for the rectus abdominis, this one is easy to do correctly while avoiding neck or head strain. Our colleague Shari Kalkstein, from whom we learned this move, is great at creating abdominal strengthening exercises that help you avoid forward spinal flexion.

By the way, if you are watching the video from a chair, while eating a junk food snack, get thee onto a mat and do this exercise along with us.Not with a fox. Wait, I want to be a fox.

Not in your chair.
Not on a dare.
Not with a snack.
Not hurting your back.
You should now try it here or there.
You should now try it anywhere.
You would not like poor, weak abs.
You would not like that muffin flab.

 

 

 

 

Photo credit: Oblique – Owen.Hyatt

Need professional, motivating speakers? Call us at (805) 403-4338 or email info@funandfit.org.

Head over (with no neck strain) to our YouTube channel to see short videos that will improve your fitness with maximal impact yet minimal joint issues! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. 

 

12

Obliques Side-to-Side Abs Exercise with the Stability Ball: Right and Wrong Way to “Trim the Waist”

Kymberly Williams-Evans, MA and Alexandra Williams, MA

trim that waist. Many exercisers want to know how to “trim the waist.” As fitness pros, we mentally translate that request into technical terms, which means we start thinking of exercises that target the obliques. One great way to do this is with the side-to-side oblique move using the stability ball.

The obliques come in two flavors: external and internal. We have a nifty graphic and a video demo of oblique crunches (no ball needed, and do NOT read that in a pervy way) in our previous post “Wrong and Right Way to do Oblique Ab Crunches.”

The external obliques run diagonally, forming a V in front. Imagine you’re putting your hands into a vest or front coat pocket. The internal obliques run at right angles to your external obliques and form an inverted V. Put your hands on your hips with your thumbs in front and fingers behind, pointing down as if putting your hands into back pockets.

Grab your mat or towel (or marginally clean area of your rug) and stability ball, and follow along with us in this video that demonstrates the right and wrong way to trim the waste from your waist!

[youtube]http://youtu.be/dpB3vA57zaw[/youtube]

What is your favorite exercise for the obliques? Trainers & instructors, feel free to add a link to your posts on this topic.

Side-to-Sidle on over to subscribe to our YouTube channel to see short videos that will improve your fitness. Have you subscribed yet to our blog? Please also follow us on google++Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above.

Photo credit:  Hey Paul Studios (blue & red corset)

11

Abs and Core Exercises Safe for the Lower Back

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Don't Go Back in Time to These Old School Exercises. Ouch!

Don’t Go Back in Time to These Old School Exercises. Ouch!

Dear Fun and Fit: Can you give me some helpful tips to work out my core? I had surgery in 2001 and still to this day am scared to do certain things to cause my back to hurt or go out. I’m ready to get over this fear and work on strengthening my abs and lower back so I can work out better in the gym. Should (abs exercises you recommend) be done every day or every other? I look forward to your advice. Thank you. Cassie W. Fenton, MO

Alexandra: First, test your comfort and ability to engage your abs (not back) with this easy tip from our video, and post, Easy Way to Find Your Abs.

Kymberly: Next, view our one minute video that offers the following back-safe obliques exercise.  We suggest it because you have very little chance to arch or stress your lumbar region.

 

Side-to-Side Obliques Exercise

Lie on your back. Bend your knees and lift your legs in the air above your hips. The knees can be in towards your chest a bit; feet directly above the hips. Keeping both shoulders firmly anchored to the ground or mat and arms outstretched but below the plane of your shoulders, slowly bring your knees to the right then back to center then left. Go only as far as you can still keep your shoulders on the mat. Basically you are dropping the legs side to side in a hinge-like motion without using any momentum.

Reverse Curl Exercise

Next try reverse curls, which also target the core with little risk to the lower back For one, the hips are tucked (posterior tilt) throughout this move, so the lumbar spine has little chance to hyperextend or arch (anterior tilt).

Click on the link to our video showing the Right and Wrong Way to Do Reverse Curls. Or go for the whole kit and kaboodle and read our post on how to take full advantage of reverse curls.

As for frequency, with abdominal exercises you can do them every day if you want. The abs are endurance, not power muscles so don’t really need a day’s rest in between. Go by how your back feels.

Alexandra: After you’ve tried these, please check back in and let us know which exercises were most comfortable, which were most effective, and so on. We want to know how you progress.

The most pain-free exercise you can benefit from today and every day is to subscribe to our YouTube channel and blog. Please also follow us on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit. Or click now on the icons above. Please share and subscribe!

10

Working Obliques: Right and Wrong Way

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Ever work out your obliques and have a sore neck afterward? Do you put energy and effort into your ab exercises without really feeling it in the targeted muscles?  Simply wonder if your technique could use some fine tuning?

Shoeshine Boy is Underdog“Never fear, Underdog is here. When help is needed, we are not slow. It’s hip hip hip and away we go!” Who just went on that nostalgia journey with us? Give your abs three points and keep reading.

More to one point, we are here to offer a simple tip to help you get the most out of your oblique exercises.

 

Simple Tip Revealed:

  • Vertically line up the middle of your face with the middle of your body.  

If you want to sound savvy and smarticle, tell yourself to keep your midline in line from head to chest. Draw a vertical mental line down the center of your face. Do the same for your torso. If your face midline twists in one direction while your body midline enjoys a vacation on the other coast, you are working your neck. Or your shoulders. Or both. But not your obliques. Rotation comes at the space between your ribs and hip.

If you are doing the twist at the neck, well, you might get the Chubbiest neck in town.  Hmm, Chubby Checker actually has pretty good twist form that engages his obliques. See how his neck is not doing the rotation but he’s got a lot of action going on through his center? This could be YOU!

Simple Tip Two:

  • Subscribe to our blog and get our Fun and Fit Abs Collection free!

Or go to our post on Performing Oblique crunches the Right Way. For current subscribers – you can also get our Abs series by emailing us and asking politely .. or breathlessly … or (fill in the adverb).

Readers aka Exercisers: Did your midlines line up? Single file? Left, right, left, right, aye aye?!