Abdominal exercises, such as crunches and sit -ups, are basic movements that can increase the strength of the center and used as a base for beginner athletes. These movements are done using your own body weight as resistance, which creates a certain limit to your difficulty and intensity. By adding extra resistance to those abdominal exercises with a light weight you can increase the intensity of your workout and the overall effectiveness of the exercise in the development of strength, build muscle, get a thin and tight abdomen and prevent injuries in the lumbar spine.
Half lift with weight
Lie in the supine position with straight legs and straight arms on the sides.
Bend the left knee at a 90 degree angle. While holding a dumbbell with your right hand, extend your arm perpendicular to the ground, keeping the dumbbell directly over your shoulder.
Lift your body and perform an abdominal (crunch), rolling on your left elbow to stabilize your body. Get as high as you can, keeping the dumbbell up at all times.
Pause at the top, and then reverse the movement, slowly lowering the upper body to the floor, one vertebra at a time.
Make the desired number of repetitions, then change sides and repeat.
Lie in a supine position with your knees bent at a 90-degree angle and your feet flat on the floor. Hold a weight firmly with both hands, arms extended perpendicular to the ground.
Contract the abdominal muscles and elevate the upper body so that you create an imaginary V shape with the thighs. Your arms should be fully extended in front of you, perpendicular to your torso and with your hands entwined. This is the starting position.
Turn the torso to the right as far as you can, keeping the trunk upright. Hold this position for a second.
Return to the starting position and continue turning to the left as much as you can, keeping the trunk upright. Hold this position for a second.
Make the desired number of repetitions before lowering the upper part of your body to the floor.
Abdominal pullover with dumbbell
Lie in a supine position, with your legs straight and your arms extended above your head while holding a dumbbell.
Lift legs up until they are perpendicular to the ground. This is the initial position.
Keep your arms extended above the head. Contract the abdominal muscles and perform an abdominal, bringing the chest to the pelvis.
Bring your hands to your feet, trying to touch the dumbbell with your feet.
Lower your arms and upper body back to the starting position. Make the desired number of repetitions.
Perform these movements without the added resistance of a weight to ensure that your position is appropriate.
These movements are only for experienced people. If you are not physically active, talk to your doctor to make sure you can start an exercise program.