Lower Abdominal Exercise in Combination with Side Crunches
Watch the proper execution of this lower abdominal exercise:
Raising knee towards the opposite elbow is at the same time lower abdominal exercises and side crunches.
How to do properly?
Lie face up on the floor, put your hands behind the neck, legs are bent, foots step on the floor. Your lower back lies firmly on the floor (in order to protect from hurt you must do this strictly)
Tip: How to protect your waist from injury and to push it to the floor?
1. When you lift a little bit your head, your waist naturally lies on the floor. Hold your hands behind the neck and watch not to pull the neck, use your abdominal muscle strength for this position.
2. If the fist way is challenging, than put your hands under your buttocks.
Gradually you will find the first way more comfortable and preferred because you have bigger control over your body and especially over abdominal area.
The movement:
Raise your left knee towards your right elbow (twist the body), lower knee and elbow and do the same with right knee and left elbow.
The challenging factor: While you raise your knee towards the opposite elbow, stretch the other leg and lower it to the floor. Watch the video above and learn how to this properly.
Tip: Be careful not to pull your neck, because you can hurt it.
The proper breathing:
Proper breathing during the lower abdominal exercise can relieve the fatigue and muscle pain (you must feel pain in your last movements, not serious pain, but reasonable muscle pain shows you that you do good job).
Breathing while doing lower abdominal exercise together with side crunches:
Breathe in before starting with exercise, then raise the knee towards the elbow and in the same time breathe out. Return to the starting position and in the same time inhale. Go on with lower abdominal exercise and breathe nosily, so you can control your breathing with your hearing.
Posted on October 9th, 2008 by fitness
Filed under: Abs exercises
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