Bessie Neshan, an IFPA Certified Personal Trainer, will help you achieve optimum health in the workplace whether you’re an employer, employee, work in an office or work from home. This video teaches you how to exercise your upper abs at the office.
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Physical Fitness at the Workplace - Upper Abdominal Crunch I’m going to come back center and show you an upper abs crunch in seated position. If you have the time, you can also work the upper abs. What we just finished off was the lower. Take the hands behind the cervical vertebrae, not at the head but at the base of the neck and then you’re going to simply crunch it in, isometrically I’m just going to come in forward. You’re going to hold it in and you’re going to blow it out. You inhale in the release and then you close it in. Think about this, bellybutton to the spine. If you think about it that way you’ll get the point of the exercise, you’re sucking it in so tight you’re working your transverse abdominals that you run horizontally, not vertically, they run this way. Open and close. Blow it out. You don’t need many, maybe even five to ten then close, isometrically hold it. That’s your upper abdominal crunch. Feet are flat of course on the ground. Conversely the lower abs if you want to do a little bit more in addition to the pelvic tilt you can do the reverse curl. Now for this one I suggest sitting back into your chair, okay? Both legs grounded, you put your hands behind the chair and you want to get stable and use some of that bicep strength that you utilize earlier and you’re going to simply take up the legs. Now depending on which kind of chair you are using, you take it up and down. You might even want to use the handles. It’s a little easier, up and down. Here we go up and down and if this is too hard for you, I’m going to give you modification. Hold it and down. Compound is the name of the game. You’ve heard me say that many times because now you’re not just working your abs, you’re working your quadriceps at the same time. Take it up and down. It’s workout. It doesn’t take much. Let me show you the easier version single leg reverse curl. Single leg a little bit easier if you’re just starting out, don’t need to do it all at once, and down. Do the other side and while you’re doing this think again, scooping the bellybutton in, bellybutton to the spine. Take it down, inhale. Exhale on the lift, still working transverse abdominals as well. Alright one more we are complete. Sit at the edge of your chair. We have obliques. You have internal obliques. So we’re going to work the internal obliques by simply taking it down to one side and then returning back center. Stay with all one side this way you don’t put any extra strain on the back. Pick you back center, now commonly with my clients I notice this is a common situation. They’ll take it down but they take their head down with it. I don’t want your head to go down. I want your obliques to do the work. So keep you head centered in neutral position and just take your obliques, keep your head upright and then you’ll feel the impact right there in your internal obliques and down. Let’s do a few on the other side, even-steven right? Take it up, shoulders back, take it down. Inhale on easy part. Exhale on the hard part. Take it up, inhale and exhale. You’ll notice if you apply some these principles, you’re not going to need many repetitions and you’ll notice there’s not a dumbbell in the room. There’s no need for it. And one more, let’s finish it up. Good job. There you have it. You have a variety of abdominal exercises that you could do at your desk. So what do you think? Are you still at a disadvantage even if your workplace doesn’t have a fitness center on the premises? You can now start incorporating exercise into your workday. You have the tools. You don’t have to do all the exercises demonstrated. Simply pick out a few to do today and then do a few different ones tomorrow. You want your muscles to have adequate recovery time so they’ll get stronger anyway. By the way if you like to review specific guidelines regarding strength training such as proper form, safety, timing, breathing, recover time and so forth, be sure to check out the title Carve Your Body volume one an

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