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Becky’s
Body Basics
How
do I get great abs or lose my stomach?
Who needs expensive ab equipment
to have great abs? All you need is to commit to Becky’s 9 essential
elements, especially the balanced low-fat nutritious meals,
and add an 15 minutes of any combination of her ab routines
to you fitness program. Strong abs assists in supporting your
back. My secret to doing any ab routine is to do them to music.
You will see and feel results in weeks. As you strengthen your
abs, increase the time and sets. Don’t forget to breathe. Inhale
on the way down and exhale while lifting. You can always go back
and forth between the beginner and advance levels.
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Beginner elbows
and toes
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Advanced elbows
and toes
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Elbows and Toes
There are two levels of elbows
and toes (E&T), beginner and advanced. Beginner
(E&T) is for individuals
with bad backs or new to ab routines. Lay on your stomach,
with elbows and forearms
supporting the upper body on the floor. Simultaneously, lift
your mid-section off the floor and lift your legs at a 45-degree
angle off the floor. Advanced (E&T) is
for individuals who have strong abs and want a challenge.
Again, lay on your stomach with
elbows supporting the upper body on the floor. Lift your body
off the floor so that your
elbows and toes support your total body. Keep your body leveled
like a coffee table. The
beginner or advanced (E&T) routine should maintained for
at least 15 – 20 seconds. You
should perform at least 3 sets, resting 10 seconds between
each set. With this routine
you will work both the lower and upper abdominal areas.
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Oblique Twist
Crunch
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Ab Crunch
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Double Crunch
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Stomach Crunches
For all stomach crunches, begin
by lying on your back. Bend your knees and place your feet
flat on the floor to relieve pressure on your back. Place
your hands behind your head with elbows out. Elbows do not
move nor swing. They are tight and inline with your ears.
Use them along with your hands to support your neck and head.
During all crunch exercises, do not allow muscles to relax
before next repetition. For the oblique twist, use
your torso to lift from one side to the other in a controlled
motion. Your right elbow should be lifted towards your left
knee that is planted on the floor and your left elbow should
be lifted towards your right knee that is planted. Because
of your limited movement, your knees and elbows should never
touch. For the ab crunch, use your torso to lift your
body straight up about 3 inches off the ground and then back
down. For the double crunch, bring your legs of the
ground and place them at a 45-degree angle. Lift your torso
approximately no more than 3 inches off the ground and chest
directly up. Keep your chin up, legs steady and breathe normal.
Your stomach crunch goal for either of these routines should
be 5 minutes for beginners, 10 minutes for intermediates and
15 minutes for the advanced. With stomach crunches, the oblique
and upper routine will work the upper abs and your love handles.
The lower ab routine will work the lower abdominal area, which
is more difficult to work and see results.
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