Advanced Back Friendly Abdominal Exercises
Hello all … Dr Brad Ivanchuk here. I am a Burlington, Ontario chiropractor at Life Chiropractic Centre on Guelph Line.
I am also a Personal Training Specialist and an American Posture Institute certified Posture Expert and Postural Neurologist.
Today we are going to continue our discussion on how to get a nice flat stomach without hurting your lower back and these exercises will be for those of you who are more advanced and have some experience in and around the gym.
Using the vertical chair, you can also do your knee raises where you bring your knees up towards your shoulders alternating side to side.
This will target more of your side abdominal muscles and if you have the upper body strength, you can do all of your knee raises while in a hanging position to challenge your core even more so.
And after doing your 1 minute elbow planks, you can go right into a side plank also on your elbow/forearm – 30 seconds each side.
Again, this will target your side abs and remember to pull your belly-button in towards your spine and squeeze those butt-cheeks together when doing any planks.
A great 3rd exercise is reverse crunches while on a decline bench. Keep your head, neck and back flat on the board and squeeze your knees up towards your chest. Nice and slow up and down.
And always remember to finish with a little back exercise to balance things out. You can do your good-mornings seated or standing with an empty 45 pound bar across the back of your shoulders to add a little resistance.
All exercises … 3 sets of 12 to 15 reps. Planks … a minimum of 3 with a 1 minute rest in between.
Your goal is to string all of these together so that you do the whole routine every other day or at least 3 times per week.
If any of these exercises bother you – and none of them really should – then stop. And if you are unsure about proper form, you can find out ‘how to’ on YouTube.
We are going to wrap up this topic next time but as always, if you have any questions on this topic or any other health concerns you may have or your kids may have, please call me.
Consultations in our office are always free of charge and these also include a detailed postural analysis.
Our phone number here in Burlington is 905 335 LIFE (5433) or you can email me directly by clicking on the link found on our home page.
Remember that good posture is always by design and never by circumstance.
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