Crunches and abb stuff.

[Sven72]

The Pelvic Press (for strengthening the low back). To carry out this exercise, simply lie on your back with your arms at your sides - or with your hands behind your head. Then, tighten the muscles of the stomach and buttocks, pressing the small of your back to the floor. Hold the small of your back on the floor for about 12 seconds, return to the starting position, and relax for a few seconds. Perform this cycle 12 times, rest for a moment, and then follow up with 12 more 'presses'.

lower back Extensions (to enhance lower back strength). Lie on your stomach, with your arms by your sides and your hands extended toward your feet, with palms touching the floor. Contract the muscles at the back of your neck, so that you are gazing forward and upward. That's the basic position! A rep is simply a contraction of your lower back muscles, lifting your torso off the ground, followed by a slow easing of your trunk back to the floor. Complete two sets of 12 reps, with a short intervening break.


THere are plenty of different exercises out there, just google

[Ramamaiden]

The Pelvic Press (for strengthening the low back). To carry out this exercise, simply lie on your back with your arms at your sides - or with your hands behind your head. Then, tighten the muscles of the stomach and buttocks, pressing the small of your back to the floor. Hold the small of your back on the floor for about 12 seconds, return to the starting position, and relax for a few seconds. Perform this cycle 12 times, rest for a moment, and then follow up with 12 more 'presses'.

lower back Extensions (to enhance lower back strength). Lie on your stomach, with your arms by your sides and your hands extended toward your feet, with palms touching the floor. Contract the muscles at the back of your neck, so that you are gazing forward and upward. That's the basic position! A rep is simply a contraction of your lower back muscles, lifting your torso off the ground, followed by a slow easing of your trunk back to the floor. Complete two sets of 12 reps, with a short intervening break.


THere are plenty of different exercises out there, just google

thanks a lot ....tried the first one and feels great

[j]

couple tips about sit ups.

- don't pull your head upwards or forwards.

- lift chest just an inch or two off the ground.

- no need to go all the way up. lifting the chest/upper back up a couple of inches is all you need to do to work the upper abs.

- practice back, side, and waist rotating exercises to balance muscle developement.


alternatives/additions:

to the basic sit up are the push up bridge - holding a push up in mid rise. be sure to check the alignment so that there is not more pressure on one area than another.

supermans - on stomach. do a reverse crunch - meaning lift legs and arms + head up an inch or two. there are a few different versions of this. keeping arms to the sides is easier, while stretching arms out in front of you is harder.

assuming a (left)sideways position with your left forearm and left side of the foot on the ground helps work your obliques.

it's best to learn these from a qualified professional or have a good understanding of exersicing before doing them.