Abdominal and lower-back resistance exercises: Crunches and waist worker

Abdominal and lower-back resistance exercises: Crunches and waist worker

By Sheri Colberg, Ph.D., FACSM

#1: Crunches

Equipment needed: (optional) exercise mat

Main muscles worked: abdominals

Directions:

• Lie down on your back with your knees bent.
• Place your hands on your head right behind your ears.
• While breathing out, contract your abdominal muscles to lift your head, neck, and shoulders off the floor and curl forward no more than 45 degrees.
• Hold for a moment before returning to the starting position, then repeat.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

#2: Waist worker

Equipment needed: (optional) exercise mat

Main muscles worked: abdominals (obliques)

Directions:

• Lie on your back on the mat with your legs bent, your feet flat on the floor, and your left hand behind your head.
• Stretch your right hand across your body toward your opposite (left) knee and circle your hand three times around your knee in a counterclockwise direction; your right shoulder blade will lift off the mat.
• Repeat the circular movement around the right knee using your left arm, but in a clockwise motion.
• Keep your head in a neutral position and relax your neck to ensure that the contraction is in your abdomen area only.

© 2006 and 2007 by Sheri Colberg and Patrick Ochs

In two weeks, this column will give more resistance training exercises to build core strength. For more information, consult The 7 Step Diabetes Fitness Plan: Living Well and Being Fit with Diabetes, No Matter Your Weight by Sheri Colberg and The Science of Staying Young by John E. Morley and Sheri Colberg (2007).  Also, visit her web site at www.shericolberg.com for additional articles and access to her fitness blog.

www.diabetesincontrol.com