Description of Push-ups and Crunches
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bobbibrimhallswanson
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Descriptions of the exercises
REGULAR AND KNEE PUSH-UPS
Lie on the ground with your hands placed flat next to your chest. Your hands should be about shoulder width apart. Push yourself up by straightening your arms and keeping your back stiff. This exercise will build and firm your shoulders, arms and chest.. USE YOUR KNEES IF NECESSARY TO COMPLETE THE REPETITIONS IN THE WORKOUT...
ASSISTED PUSH UPS- using a piece of furniture to place your hands 3-4 feet off the ground, lean into t he furniture or wall straighten your arms, back hips, and legs and push yourself off of the firmly placed piece of furniture. Bend your arms so that your chest touches the furniture. THIS IS A GREAT WAY TO START OUT IF YOU CAN'T DO A PUSH-UP AT ALL...
REGULAR CRUNCH- Lie on your back with your feet and knees in the air with the knees bent. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. Keep your feet on the floor if your lower back is weak or previously injured.
REVERSE CRUNCH- In the same position as the regular crunch, lift your knees and butt towards your elbows. leaving your head and upper body flat on the ground. Only move your legs and butt.
RIGHT ELBOW TO LEFT KNEE- Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
LEFT ELBOW TO RIGHT KNEE- Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
DOUBLE CRUNCH- (legs up) - Lie on your back with your feet in the air. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach AND lift your hips off the floor as if you were doing a reverse crunch. This is two crunches in one movement. (Do not do if you have previous lower back injury
BICYCLE CRUNCHES- (LOVEHANDLES)- peddle your legs back and forth while doing a left and right crunches. This is a tough one so if your back hurts stop and save until your back is stronger .
PLANK POSE- Another great yoga pose to safely strengthen your stomach and lower back. Hold for as long as you can and build up to 1-2 minutes over time.
PRONE LOWER BACK EXERCISE #1 Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions switch arms/ legs and repeat.
UPPERBACK EXERCISE- (reverse push up) Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upperback muscles that oppose the chest muscles.
UPPERBACK EXERCISE #3- (Bird) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulders blades pinch and places them slowly in the down position. Repeat for 10-15 repetition mimicking a bird flying...
REGULAR AND KNEE PUSH-UPS
Lie on the ground with your hands placed flat next to your chest. Your hands should be about shoulder width apart. Push yourself up by straightening your arms and keeping your back stiff. This exercise will build and firm your shoulders, arms and chest.. USE YOUR KNEES IF NECESSARY TO COMPLETE THE REPETITIONS IN THE WORKOUT...
ASSISTED PUSH UPS- using a piece of furniture to place your hands 3-4 feet off the ground, lean into t he furniture or wall straighten your arms, back hips, and legs and push yourself off of the firmly placed piece of furniture. Bend your arms so that your chest touches the furniture. THIS IS A GREAT WAY TO START OUT IF YOU CAN'T DO A PUSH-UP AT ALL...
REGULAR CRUNCH- Lie on your back with your feet and knees in the air with the knees bent. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. Keep your feet on the floor if your lower back is weak or previously injured.
REVERSE CRUNCH- In the same position as the regular crunch, lift your knees and butt towards your elbows. leaving your head and upper body flat on the ground. Only move your legs and butt.
RIGHT ELBOW TO LEFT KNEE- Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.
LEFT ELBOW TO RIGHT KNEE- Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.
DOUBLE CRUNCH- (legs up) - Lie on your back with your feet in the air. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach AND lift your hips off the floor as if you were doing a reverse crunch. This is two crunches in one movement. (Do not do if you have previous lower back injury
BICYCLE CRUNCHES- (LOVEHANDLES)- peddle your legs back and forth while doing a left and right crunches. This is a tough one so if your back hurts stop and save until your back is stronger .
PLANK POSE- Another great yoga pose to safely strengthen your stomach and lower back. Hold for as long as you can and build up to 1-2 minutes over time.
PRONE LOWER BACK EXERCISE #1 Lie on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions switch arms/ legs and repeat.
UPPERBACK EXERCISE- (reverse push up) Lie on your stomach in the down pushup position. Lift your hands off the floor 2-3 inches instead of pushing the floor. This will strengthen your upperback muscles that oppose the chest muscles.
UPPERBACK EXERCISE #3- (Bird) Lie on your stomach with your arms spread to the height of your shoulders. Lift both arms off the floor until your shoulders blades pinch and places them slowly in the down position. Repeat for 10-15 repetition mimicking a bird flying...
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