Ab Workout at Cliff Villa
Russian Twist
Sit on the deck and bends both knees while feet are kept together and held slightly above the ground
Torso is kept straight with the back kept off the ground at a 45 degree angle with arms held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty.
Swing arms from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves the arms from side to side, the harder the exercise becomes, working the abdomen that much better.
Do not stop between repetitions or else one will lose the effect of working the abdomen. Pay special attention to your breathing through the movement and make a point of not holding your breath. to ensure proper oxygen flow.
Perform each exercise for 30 seconds (back to back), then rest for 90 seconds. Repeat the circuit 4 times. Good luck!
Crunches
Do not hollow your stomach or press your back against the floor. Gently lift your head and shoulders, hold briefly and relax back down.
Float your legs and back 6 inches above the deck.
Pay special attention to your breathing through the movement and make a point of not holding your breath. to ensure proper oxygen flow.
Perform each exercise for 30 seconds (back to back), then rest for 90 seconds. Repeat the circuit 4 times.
Opposite Hand to Foot
Lay your arms straight overhead on the deck
lift both hands and feet 6 inches in the air.
Touch the raised opposite foot over your belly button.
Lower both your arm and leg back to 6 inches in the air
Repeat the crunch with the right side
Keep alternating
Pay special attention to your breathing through the movement and make a point of not holding your breath. to ensure proper oxygen flow.
Perform each exercise for 30 seconds (back to back), then rest for 90 seconds. Repeat the circuit 4 times.
Straight Leg Raises
Physical Therapist often prescribed the straight leg raise exercise to patients recovering from a variety of surgeries. It is a popular exercise that can be done before you are able to place full weight on a limb.
Keep your shoulders down.
Use one or both legs.
Stretch your toes before we begin the rest of the exercise.
Lift your leg no higher than the opposite thigh.
Pay special attention to your breathing through the movement and make a point of not holding your breath.
Pause.
Bring the leg down in a controlled manner - no drops.
Perform each exercise for 30 seconds (back to back), then rest for 90 seconds. Repeat the circuit 4 times.
Matt is recovering from an Achilles tendon rupture. As he recovers at Cliff Villa here are some exercises he recommends to build your abs overlooking the incredible Watamula sea.
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