Get Killer Abs Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!
Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.
Basic Plank (beginner) Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!
Plank Twists (intermediate) Start in plank position. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.
Extended Plank (advanced) Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and intensity on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.
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The Lord your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love. He will rejoice over you with singing. Zephaniah 3:17
Or you can learn some of LilMs' dance moves from the dances that she learned in Texas! *Oy vey* I was doing some of it yesterday with her guiding me and this morning .... um ... my stomach (ALL of it) and my waist all the way around are very sore! Especially since I did some more of it this morning!
Thanks for this Shelly. I will give it a try tomorrow ... the beginner's one! LOL I'll letcha know how EASY it is
Planks are killers!!!! But they do work the abs. Dancegirl does some of the stuff like LilMs...so I know what you mean!!!
Last year David got me Denise Austin's 10 min pilates DVD where there are 6 (I think) 10 min segments that you can do separately or pick how long. Planks are pilates....so it will work you!!!!
Good luck!!!!!!
-- Edited by Chelle at 21:22, 2007-02-20
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The Lord your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love. He will rejoice over you with singing. Zephaniah 3:17
Wear a daffodil in honor of our Colette!
But they do work the abs. Dancegirl does some of the stuff like LilMs...so I know what you mean!!!
