you can do this exercises by yourself at home without
equipment.
KIMURA SITUP
START: Lie face up on the floor with your hands clasped
over your chest, your knees bent, and your feet flat on the floor.
EXECUTION: Raise your torso to approximately a 30-degree angle to the floor, then twist your shoulders slowly to bring your clasped hands to one side. Rotate back to center, lower your torso to the start position, and repeat to the other side.
QUICK TIP: For maximum effectiveness, keep your ab muscles contracted throughout this movement.
START: Lie face up on the floor with your hands clasped behind your neck.EXECUTION: Raise your left leg, keeping it straight, while
rotating your torso to bring your right elbow toward your left knee. As you lower your left leg, lift your right leg and repeat on the opposite side.
QUICK TIP: Cross your arms over your chest if you can’t complete reps with hands behind your neck.
START: Lie face up with your hands clasped behind your neck. Avoid clasping them behind your head, which can lead to neck strain.
EXECUTION: Keeping your legs straight, raise both feet, point your toes toward your knees, and kick your legs up and down.
QUICK TIP: Ab scissors are tough, but make sure you keep both feet off the floor throughout.
AB SCISSOR SIDE TO SIDE
START: Lie face up with your hands clasped behind your neck.EXECUTION: Keeping your legs straight, raise both feet and kick them from side to side over each other, alternating feet in a smooth, controlled
motion.
QUICK TIP: Don’t cheat yourself by rushing
through this movement. Go easy on your lower
back and move at a constant pace.
START: Lie face up on the floor with your knees bent, your feet flat on the floor, and your hands on your thighs.EXECUTION: Contract your abs, raise your torso, and slide your hands up your
thighs toward your knees. Don’t arch your lower back. Instead, try to keep it in contact with the floor.
QUICK TIP: To make this move more difficult, pause for a second at the top before returning to the start.
FEET-UP CRUNCH AND PUNCH
START: Sit on the floor with your feet slightly elevated. Make fists and hold them at your chin.EXECUTION: Keeping your feet up, throw a punch with one hand over the opposite knee.
Alternate arms in this fashion.
QUICK TIP: To throw a punch correctly, fully rotate through the movement. Don’t just punch with your arms.
SIDE PLANK
START: Lie on one side with your forearm on the floor and your elbow under yourshoulder.
EXECUTION: Push up onto your forearm, forming a straight line from head to feet. Keep your hips raised high and your shoulders and torso rotated slightly backward. Only your forearm and the side of your foot should touch the floor. Hold for 30 seconds.
QUICK TIP: Concentrate on keeping “body shake” to a minimum when performing any kind of plank.
