HEALTH

The Plank
Start: Position yourself with your hands and knees on the floor. Drop your hips and walk your hands forward so that your knees, hips, head, and shoulders form a diagonal line. Make sure your butt neither sinks nor pikes up too high. Flatten your lower abs by pulling in your belly button, but avoid pulling it in so much that your spine curves. Hold this flattening contraction for 60 seconds before moving onto the final step.
Finish: Keep the lower abs tight to stabilize your pelvis and spine. Slowly lift your right knee up, then your left knee, and straighten both legs behind you. You should be propped up on your toes and hands, with your body forming a diagonal line from head to heels. Keep your torso stable and continue pulling your bellybutton in while breathing normally. Hold for 15 seconds, working your way up to two minutes over a period of several weeks (add 5 to 10 more seconds each time).

The Two-Way Crunch
Start: Lie on your back with knees bent, feet flat on the floor. Raise your legs so your knees are above your hips and your calves are parallel to the floor. Place your hands lightly behind your head, elbows to the sides. Contract abs, pulling your bellybutton into your spine.
The Triceps Dip
Start: Sit on a bench and grip the edge of the seat with both hands on either side of your butt. Hold your arms straight but not locked. Keep feet flat and knees bent. Walk your feet slightly forward, contract your abs and lift your butt so your hips are level with the front of the seat.
Finish: Supporting yourself with your hands, slowly lower your butt until your upper arms are almost parallel to the floor (elbows and shoulders will be bent at a 45- to 90-degree angle). Push yourself back up to the straight-arm position and repeat for a total of 12 times.

The Concentration Curl
Start: Sit on a bench or chair with your knees bent and feet separated shoulder-width apart. Hold a dumbbell in your left hand and lean slightly forward from your hips. Let your arm hang down in line with your shoulder, palm facing in. place your right hand on your right thigh for support.
Finish: Exhale and bend your left elbow to curl the dumbbell toward your left shoulder. Slowly lower and repeat 12 times. Switch arms and do another 12 reps. (Because your biceps are so strong, make sure the weight you use is heavy enough to fatigue your muscles.)

by GL | 2/1/2016