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<blockquote data-quote="ama1" data-source="post: 154032"><p>The Lying Down Ab Workout.</p><p>No Equipment Required. Try to complete the following circuit in a continuous fashion. Just follow the rep scheme as shown below.</p><p></p><p><em>Start by doing</em></p><p>2 Lying Leg Raises</p><p>2 Curl Ups</p><p>2 Lying Russian Twists</p><p><em>Go straight into</em></p><p>4 Lying Leg Raises</p><p>4 Curl Ups</p><p>4 Lying Russian Twists</p><p><em>Continue on to</em></p><p>6 Lying Leg Raises</p><p>6 Curl Ups</p><p>6 Lying Russian Twists</p><p><em>Then</em></p><p>8 Lying Leg Raises</p><p>8 Curl Ups</p><p>8 Lying Russian Twists</p><p><em>Followed By</em></p><p>10 Lying Leg Raises</p><p>10 Curl Ups</p><p>10 Lying Russian Twists</p><p><em>Proceed By Doing</em></p><p>8 Lying Leg Raises</p><p>8 Curl Ups</p><p>8 Lying Russian Twists</p><p><em>Follow That Up With</em></p><p>6 Lying Leg Raises</p><p>6 Curl Ups</p><p>6 Lying Russian Twists</p><p><em>Carry On By Doing</em></p><p>4 Lying Leg Raises</p><p>4 Curl Ups</p><p>4 Lying Russian Twists</p><p><em>And Finally</em></p><p>2 Lying Leg Raises</p><p>2 Curl Ups</p><p>2 Lying Russian Twists</p><p></p><p><u><strong>How To Do The Exercises</strong></u></p><p><u>Lying Leg Raises</u> (These work the mid to lower part of the abdomen)</p><p>Start by lying on your back. Allow only your toes (and not your heels) to be in contact with the ground.Bend your knees to 90 degrees whilst keeping your back in contact with the floor/ground. Whilst lying on your back, raise your legs up toward your chest.At the top of the leg raise, thrust your hips upward, taking them off the ground. Slowly return to the starting position.</p><p></p><p><u>Curl Ups</u> (These work the upper to middle part of the abdomen)</p><p>Start by lying on your back.Feet flat on the ground, knees bent at a 90 degree angle. In curl ups, the hands are placed on top of the thighs (quads) and must be kept in contact with the thighs as they slide up to touch the top of the kneecaps with the the top part of the wrist/bottom part of the palm.Feet must be kept in contact with the ground or the rep doesn't count. If the hands lose contact with the thighs - the rep doesn't count. Try not to use momentum to initiate the movement. Stop at the bottom of each rep and take a deep breath before doing the next rep, to keep your reps honest and not have them influenced too much by fatigue.If these are too hard, try to touch the top of your kneecaps with your fingertips(or as far as you can reach).</p><p></p><p><u>Lying Russian Twists</u> (These work the back and sides of the abdomen)</p><p>Start by lying on your back. Place your arms extended out towards the sides (palms up). The start position is the same as for Lying Leg Raises. Do a Lying Leg Raise - but without the hip thrust. With your knees bent at roughly a 90 degree angle (raised above you), roll your torso and both knees towards your left side. Try not to allow your knees, side of your thighs or feet to come into contact with the ground at any time during the movement. As you are rolling, remove your arms from off the ground so that you are only supporting yourself through the power of your torso muscles.Try to keep your head facing straight upward. Just before your knees touch the ground, try to return to the middle of the movement by reversing the rolling movement towards the right. Repeat on the right side. This constitutes one repetition. If you start to get tired - take a break at the end of each repetition, take a few breaths and continue. </p><p></p><p></p><p>The above mentioned ab circuit is good for blasting your abs and getting a 6 pack. If you want a strong, functional core - then doing heavy squats, deadlifts and basic compound exercises without a weight belt will do the bizz.</p></blockquote><p></p>
[QUOTE="ama1, post: 154032"] The Lying Down Ab Workout. No Equipment Required. Try to complete the following circuit in a continuous fashion. Just follow the rep scheme as shown below. [i]Start by doing[/i] 2 Lying Leg Raises 2 Curl Ups 2 Lying Russian Twists [i]Go straight into[/i] 4 Lying Leg Raises 4 Curl Ups 4 Lying Russian Twists [i]Continue on to[/i] 6 Lying Leg Raises 6 Curl Ups 6 Lying Russian Twists [i]Then[/i] 8 Lying Leg Raises 8 Curl Ups 8 Lying Russian Twists [i]Followed By[/i] 10 Lying Leg Raises 10 Curl Ups 10 Lying Russian Twists [i]Proceed By Doing[/i] 8 Lying Leg Raises 8 Curl Ups 8 Lying Russian Twists [i]Follow That Up With[/i] 6 Lying Leg Raises 6 Curl Ups 6 Lying Russian Twists [i]Carry On By Doing[/i] 4 Lying Leg Raises 4 Curl Ups 4 Lying Russian Twists [i]And Finally[/i] 2 Lying Leg Raises 2 Curl Ups 2 Lying Russian Twists [u][b]How To Do The Exercises[/b][/u] [u]Lying Leg Raises[/u] (These work the mid to lower part of the abdomen) Start by lying on your back. Allow only your toes (and not your heels) to be in contact with the ground.Bend your knees to 90 degrees whilst keeping your back in contact with the floor/ground. Whilst lying on your back, raise your legs up toward your chest.At the top of the leg raise, thrust your hips upward, taking them off the ground. Slowly return to the starting position. [u]Curl Ups[/u] (These work the upper to middle part of the abdomen) Start by lying on your back.Feet flat on the ground, knees bent at a 90 degree angle. In curl ups, the hands are placed on top of the thighs (quads) and must be kept in contact with the thighs as they slide up to touch the top of the kneecaps with the the top part of the wrist/bottom part of the palm.Feet must be kept in contact with the ground or the rep doesn't count. If the hands lose contact with the thighs - the rep doesn't count. Try not to use momentum to initiate the movement. Stop at the bottom of each rep and take a deep breath before doing the next rep, to keep your reps honest and not have them influenced too much by fatigue.If these are too hard, try to touch the top of your kneecaps with your fingertips(or as far as you can reach). [u]Lying Russian Twists[/u] (These work the back and sides of the abdomen) Start by lying on your back. Place your arms extended out towards the sides (palms up). The start position is the same as for Lying Leg Raises. Do a Lying Leg Raise - but without the hip thrust. With your knees bent at roughly a 90 degree angle (raised above you), roll your torso and both knees towards your left side. Try not to allow your knees, side of your thighs or feet to come into contact with the ground at any time during the movement. As you are rolling, remove your arms from off the ground so that you are only supporting yourself through the power of your torso muscles.Try to keep your head facing straight upward. Just before your knees touch the ground, try to return to the middle of the movement by reversing the rolling movement towards the right. Repeat on the right side. This constitutes one repetition. If you start to get tired - take a break at the end of each repetition, take a few breaths and continue. The above mentioned ab circuit is good for blasting your abs and getting a 6 pack. If you want a strong, functional core - then doing heavy squats, deadlifts and basic compound exercises without a weight belt will do the bizz. [/QUOTE]
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