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Fast Fitness - Isometric Abs Training

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Here is Friday Fast Fitness - learn how to use your abdominal muscles for what they need to do in real life - hold your spine in neutral position, even against resistance:

  1. Lie flat, face up. Legs out straight, as if standing up. Hold a weight a few inches above the floor with arms outstretched, elbows by your ears.
  2. Lift the weight a few inches up and down, using your abdominal muscles to prevent your ribs from lifting up and to keep your back from leaving neutral position.
  3. Keep your lower back close to the floor. This is the key to making this into an effective and functional abdominal retraining exercise. Also prevent the weight from touching the floor (don't drop baby on head).


This video was made by David from Belgium with his baby Aiko, born one year ago today, Feb 27th 2008. Happy Birthday Aiko!

Click the arrow to run. If the video does not load, here is the URL:
http://www.youtube.com/watch?v=8k4zDwce7bE


[youtube=http://www.youtube.com/watch?v=8k4zDwce7bE&hl=en&fs=1&rel=0]



Watch how David bends well with heels down and upright body to pick up baby Aiko, and gets up again without using hands.

Press your lower back toward the floor and feel your abdominal muscles working strongly. The point of this retraining drill is to have fun learning to hold your spine stable against resistance, learn how to reduce an overly large lower back arch using the floor as a guide, then transfer that knowledge to standing and lifting overhead. This is how your abs are supposed to work in daily life when standing - to prevent the spine from overarching (overextending backward).



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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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