Encore Personal Training member Warm-up or Daily HW.
To intensify your abdominal training and avoid neck pain, try using a firm pillow behind your back. It’s an ideal way to support your back while focusing on small contractions to bring your chest toward your pelvis.
Sit on a level padded surface with a firm pillow placed behind your lower back. Bend your knees and place your feet on the floor, hip-width apart. Inhale to begin. On an exhalation, lean back slightly and press your navel toward your spine. Tuck your hips under and focus on pushing your abs firmly against the pillow. Stretch your arms forward, keeping your chest lifted and your abs contracted. Pause for two breaths.
Without releasing your abdominal contraction, inhale and slowly raise your arms until they are above your head. It’s very important to keep your navel pressed down toward the pillow and your toes pressed into the floor as you raise your arms. Pause in this position for a few seconds. Exhale and lower your arms to the start position. Repeat 12 to 15 times, then rest for 30 seconds. Do three sets.
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Source: LA Times Health
We rely on strong core muscles to stabilize the spine and help prevent injuries during everyday activities and sports. This exercise requires your abs to stay tight against the movement of the arms and legs.
Sit upright on a flat, level surface with your knees bent and feet flat on the floor. Place a small, inflatable ball or firm pillow behind your waist. On an exhalation, create a C-curve with your spine, pressing the back of your waist against the ball. Maintain pressure against the ball as you bring your arms out to the sides and rest your hands on the floor. Pause for 2 seconds.
Keeping your abdominal muscles firm, raise your arms in front of your chest and extend your right leg until it’s straight. Pause for 3 seconds in this position. Remember to press your navel toward your spine to target your abdominal muscles. Lower your arms and then switch legs. Repeat 12 to 16 times, continuing to alternate legs.
1 mile walk or run
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