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Basic Warm-up Exercise Routine – Part 3

 

After the push-ups, the next warm-up exercise is the basic crunch. You may choose to use a floor mat for the basic crunch. In the resting position, lie on your back with your knees bent and soles of the feet on the floor.

Basic crunch Basic crunch

Put your hands behind your head such that the palms touch the back of head and thumbs are behind the ears. The elbows should be slightly inwards.

Now bend your neck slightly so the chin is closer to the chest. Let’s call this the position A.

Bend your upper body, such that the head and upper back leave the ground. Stay in this position for a moment and return to position A.

Repeat the exercise ten times.

The next warm up exercise is the alternating ab curls.
Lie on your back while keeping your hands behind your head, such that the palms touch the back of the head and thumbs are behind the ears. Keep your knees bent and feet at hip width.

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Bend your neck slightly, so the chin is closer to the chest. Now lift your legs up in the air, while keeping your knees bent. Let’s call this the position A
Lift your head, neck and shoulders and turn your head towards the right, while looking in the direction of your right knee. Hold for a moment, and then return to position A.
Now do the exercise while turning towards your left knee as you lift your head and shoulders. Repeat the exercise ten times, five times for each leg.


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