WEIGHTED SIT-UPS

Purpose: Develop abdominal muscles.

Starting Position:

  1. Lying in a sit-up position knees at 90° .
  2. Hold the required weight with hands, similar to holding a steering wheel.

Procedure:

  1. In a controlled fashion perform a sit-up, keeping feet on the ground.
  2. Descent of the exercise should be controlled and follow a five count.

Key Points:

  1. Feet should remain free of any restraint.
  2. Knees bent throughout entire exercise.

 

     

BACK EXTENSIONS

Purpose: Develop lower back muscles.

Starting Position:

  1. Using a back extension apparatus or bench, lie facing down with hips positioned off the end of the bench.
  2. Begin the exercise in the flexed positioned

Procedure:

  1. In a controlled manner extend the lower back so the upper body is parallel with the floor.
  2. Pause for a count and slowly descend to the start position.

Key Points:

  1. Upper body should only come to a parallel position.
  2. Weight can be used during this exercise.

     

© Copyright 2013 Gregory A. Werner