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  Why Ab Exercises Should Be
Combined With Back Exercises…

   Gym rats call the abs and the back muscles the “Core Muscles.”

   When these muscle groups are in good shape, back pain caused by back muscle strain or soft tissue injuryLady Doing Ab Workout can be prevented. The body is also supplied with the needed strength to keep it upright.

   Oftentimes, we tend to focus too much on ab crunches and exercises for the chest, shoulders, and biceps – the so-called “show muscles” – and pay little attention to the back muscles.

   This is unfortunate because the muscles are partly responsible for helping keep us upright, and when they’re properly toned, we’re less likely to be injured from bending or lifting heavy objects.

   The abs, as another core muscle, also supports your body.

   When the abs are weak, your posture can be affected, imposing undue stress on the other parts of your body. When your abs are too weak to do its job of holding your body up, the neck and back muscles step in and do the job. This is why both muscle groups have to be in a healthy condition.

Simple Exercises For The Back…

   These routines won’t give you impressive bulges, but they’re essential for good posture and support.

Lower Back Exercises:

Woman Doing Back Extension Exercise
   Lie face down on the floor with your hands at your sides. To lift your face off the floor, use a small bolster pillow or a rolled towel.

   To support your back, tighten your abs; and with the feet still touching the floor, slowly “float” your head and chest off the floor, keeping your neck in line with your spine.

   Extend your arms to the sides, and then overhead, to increase resistance.

   Return to starting position and repeat 10 to 15 times.

Arm and Leg Raises:

   Start with your knees and hands on the floor and your hips flexed at a 90-degree angle.

   Raise your right arm and your left leg at the same time while keeping your balance with the abs and the back muscles. Your raised extremities should be level with your back.

   Return to the starting position. Do the same with the opposite extremities – the left arm and the right leg this time – and repeat 10-15 times.

Upper Back Exercises:

Dumbbell Raises:

   Using a bench, position your body parallel to it and put your right knee on it. Place your right hand on the bench as well, and hold a dumbbell with your left hand.

   Next, slowly pull the weight up to your abdomen and stop for a second or two.

   Now gently lower the weight back to its starting position. Do about 10-15 reps. Afterwards, shift positions and do the same thing for the other side of your body.

Reverse Fly:

   With your feet together, bend forward at the waist while keeping your back parallel to the ground.

   Don’t overdo it and use large weights. Remember, the shoulder muscles are small and should not be overworked.

   Next, raise the weights up to your sides until your elbows are in line with your shoulders. Pause for a couple of seconds, and return to the starting position. Do 10-15 reps.

   An orthopedic surgeon at the Children’s Hospital of Philadelphia, Dr. Angela Smith, recoomends standing up straight to keep our backs in its optimal position.


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