Try a new twist on abdominal work. Kneel on your hands and knees, and tone all three of your abdominal muscles -- the rectus abdominis, oblique abdominis, and transverse abdominis. You will also tone your chest, shoulders, and upper and lower back.
Kneeling Tummy Tuck
The kneeling tummy tuck is the simplest of the kneeling abdominal exercises. It engages your deepest abdominal muscle called the transverse abdominis. This muscle is hard to feel and usually does not develop a burning sensation after a workout. However, if performed correctly, it is nonetheless effective for tummy toning. Kneel on all fours with your spine straight and neck neutral. Inhale and relax your stomach. Exhale and compress your stomach and ribcage up and in toward your spine. Continue for 15 or more repetitions.
Kneeling Criss-Cross
The kneeling criss-cross works your obliques and rectus abdominis along with your chest, shoulders and lower back. Start on all fours with your spine and neck straight. Lift your left arm straight up by your ear. Lift your right leg straight back. Compress your stomach upward toward your spine for back support. Inhale through your nose. Exhale and bring your elbow and knee together underneath your body and toward your bellybutton. Inhale and straighten your arm and leg out to starting position. Exhale and continue for 15 or more repetitions. Repeat on your other side. Keep your lower spine lifted up.
Shell on the Ball
The shell exercise on the ball is superior for overall muscle multitasking. The primary muscle force comes from your abdomen and hip flexors. Start in a plank position with your thighs on a stability ball. A plank is a pushup position with your abdomen compressed firmly upward. Inhale through your nose. Exhale and curl your knees up under your bellybutton. Inhale and straighten your legs back to plank position. The ball will roll down your legs to your knees and shins as you curl your legs under your abdomen. It will roll to your thighs as you straighten to plank. Keep your shoulders directly over your wrists and hands at all times to avoid falling forward.
Kneeling Side Kicks
The kneeling side kick is an advanced Pilates movement. It targets your obliques and the outer edge of your rectus abdominis or six pack. Start on two knees. Flex sideways to place one hand on the floor. Raise your top leg up parallel to the floor with your hip joint straight. Bend your top arm behind your head with your elbow pointing toward the ceiling. Inhale and, with control, bend at the hip and move your leg forward toward. Exhale and reverse the motion reaching it back behind you. Your leg is traveling in a pendulum parallel to the floor. Continue to coordinate your breathing and side kicks for eight to twelve repetitions. Repeat on the other leg.
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "The Pilates Body"; Brooke Siler; 2000
- "Strength Training on the Ball"; Colleen Craig; 2005
Member Comments