Exercise Plan - Standing Abdominal Routines
Read the full transcript »
Michelle Beaumont: Hi I am Michelle Beaumont with MichelleFitness.com and Body Mind Fitness Solutions. I am here today to show to how to get six pack abs. We are going to begin with three standing abdominal exercises. We are going to begin with Tae Bo Crunches. You are going to bend your knees and develop what's called a core stands. Your abs are tight and lifted, you take your right toe and extend it out, your right arm is up in the air, and you're going to address what are called the oblique area, the internal and external obliques. We are going to begin by crunching very deeply into your waist line, make sure that your legs stays outward and that there is an even distribution of movement from the arm to the leg so that you can really target that area. You'll do the same on both sides. You can do as many as you like. We are going to switch sides, or what you can do is start with less if you are a beginner and build up to more. The next exercise is called a standing crunch. Your arms are here, if you can extend and get lengthen them, if not to modify, you'll bend your elbows. You'll begin to just crunch, pulling out from the navel or for more advanced user, your arms are straight above your ears and elongated. You really want to contract through your center and allow the navel to lead, alternating each knee while bending the whole torso forward. The third exercise is called a criss cross, the standing exercises where you can take your right arm and you can start with single leg, reaching across your whole body. Again this involves the oblique muscles as well as rectus abdominis. So reaching and pulling from side to side or you can alternate from right to left and have a little more fun with that. It becomes little more of a cardio movement when you do it this way. We do need cardio with those abdominals in order to get our best results. So it doesn't hurt to add in some cardio in between your exercises. That's it for standing abdominal crunches.