Let's face it. We all want to look the best we can. Unfortunately, for most of us, this gets harder to do as we get older. For the girls, babies and time morph themselves into the middle aged pear shape. As for us guys, many of us carry a larger spare tire than our cars. "How can we combat this" you ask???
Well, I'll leave the diet portion to the experts. As for exercising our mid-sections, here is an effective ten-step abdominal program that I have used for nearly fifteen years:
1) Seated Leg Raises (Reverse Crunches)
Sit on floor and place hands behind you. Keeping legs straight, slowly raise and lower for ten
repetitions. Then pull knees up and repeat. Alternate between straight leg and knee bent
raises. Repeat for ten repetitions in each position.
2) Leg Raises
Lay on floor with hands beneath your rear. Lift your shoulders off the floor and, keeping legs
straight, slowly raise and lower your legs for ten repetitions.
3) Crunches
Laying on floor with knees bent, slowly curl your torso up on a two count, hold for a two
count, and lower on a two count. Repeat for ten repetitions.
4) Raised Leg Crunches
Same as item #3 except bend your knees and raise your legs to form a right angle. (A good
alternate is raised, straight leg crunches). Repeat for ten repetitions.
5) Pelvic Tilts
Laying on floor with feet down and knees bent, place hands on head, and simultaneously raise your shoulders and hips off the floor. Repeat for ten repetitions.
6) Alternate Crunches
Laying on floor with feet down and knees bent, place hands on head, alternately raise your shoulders and cross over to opposite knee. Repeat for ten repetitions on both sides.
7) Bicycles
Same as item #6 but also raise opposite knee to meet elbow. (Greater isolation of
obliques). Repeat for ten repetitions on both sides.
8) Oblique Twists
While standing with feet shoulder width apart, twist from side to side without turning hips.
(May be easier with broom stick held across the shoulders or hands on the shoulders).
Repeat for ten repetitions on each side.
9) Reverse Crunches
Laying on floor with hands by your side, raise shoulders off floor and slowly pull knees up
to chest. (Two count procedure works well here also). Repeat for ten repetitions.
10) Maintain the routine
Of the ten steps, I find item # 10 to be the most difficult. Feel free to add additional sets as you become stronger and more flexible, but be sure to set aside the time (daily if possible). Commitment will bring the quickest results.
Now go get started!
Well, I'll leave the diet portion to the experts. As for exercising our mid-sections, here is an effective ten-step abdominal program that I have used for nearly fifteen years:
1) Seated Leg Raises (Reverse Crunches)
Sit on floor and place hands behind you. Keeping legs straight, slowly raise and lower for ten
repetitions. Then pull knees up and repeat. Alternate between straight leg and knee bent
raises. Repeat for ten repetitions in each position.
2) Leg Raises
Lay on floor with hands beneath your rear. Lift your shoulders off the floor and, keeping legs
straight, slowly raise and lower your legs for ten repetitions.
3) Crunches
Laying on floor with knees bent, slowly curl your torso up on a two count, hold for a two
count, and lower on a two count. Repeat for ten repetitions.
4) Raised Leg Crunches
Same as item #3 except bend your knees and raise your legs to form a right angle. (A good
alternate is raised, straight leg crunches). Repeat for ten repetitions.
5) Pelvic Tilts
Laying on floor with feet down and knees bent, place hands on head, and simultaneously raise your shoulders and hips off the floor. Repeat for ten repetitions.
6) Alternate Crunches
Laying on floor with feet down and knees bent, place hands on head, alternately raise your shoulders and cross over to opposite knee. Repeat for ten repetitions on both sides.
7) Bicycles
Same as item #6 but also raise opposite knee to meet elbow. (Greater isolation of
obliques). Repeat for ten repetitions on both sides.
8) Oblique Twists
While standing with feet shoulder width apart, twist from side to side without turning hips.
(May be easier with broom stick held across the shoulders or hands on the shoulders).
Repeat for ten repetitions on each side.
9) Reverse Crunches
Laying on floor with hands by your side, raise shoulders off floor and slowly pull knees up
to chest. (Two count procedure works well here also). Repeat for ten repetitions.
10) Maintain the routine
Of the ten steps, I find item # 10 to be the most difficult. Feel free to add additional sets as you become stronger and more flexible, but be sure to set aside the time (daily if possible). Commitment will bring the quickest results.
Now go get started!
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