DECLINE OBLIQUE CRUNCH
PRIMARY TARGET : ABS MUSCLES
OTHER MUSCLES : NIL
1. Lie down on the decline bench, while
securing your legs in the arrangement provided in the decline bench.
2. Now,you are positioned in such a
manner that your back and hips are acting as a base against the bench.
3. In this starting position, place your
hands behind your head as shown above.
4. Slowly, raise your upper body from
the bench in such a manner that your right elbow touches your left knee (and vice-versa
for alternate hand side) while following an oblique arc and contract your belly
by pulling your belly button towards your spine, during the whole motion, as
you exhale.
5. Pause for a second in this position
and Feel the stretching in your abdominal muscles.
6. Slowly lower down your torso back to
the starting position, as you inhale.
7. Repeat as many times as recommended.
TIPS:
Ø During the exercise, keep your neck straight
in a proper alignment.
Ø During the exercise, keep your back
flat against the floor.
Ø Make a full control on your body
during the exercise.
Ø For the sake of variation, you can do
this exercise with weights, exercise ball or on a flat bench.
Ø This exercise can also be done, by
following the same oblique for right hand side (for recommended number of repetitions)
and then for left hand side.
Ø Pace, while doing the exercise must
be slow or medium.
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