June 11th, 2009My New Training Program Stomach Crunch
My new training stomach program.
A few month ago, I focused on burning my belly fat by practicing sit up 200 times (100 times using sit up bench with 4 sets of 25 reps (repetitions) and 100 times using sit up equipment).
I always do a cardio when start workout. I start running with 85% of my maximum heart rate for 20 minutes. I practice 3 times in a week and I’m losing 3 kg in the next 2 months.
Now I’m living in a new place which has the limitation equipment. But still need to do some work out to keep the shape. And I’m thinking of new training method which is, stomach crunch and reverse crunch. The stomach crunch works for your lower stomach (or should I say “lower abs”),
How to do it?
- Lie down on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90 degree angle so that the bottom of your feet are vertical.
- Place your hands on the back of your head, or if you prefer, cross them over your chest.
- Lift your shoulder blades off the ground, moving your elbows towards your knees. Don’t try to lift your whole back - just your shoulder blades.
- Squeeze your abs for a second.
- Slowly return to the starting position.
- Repeat steps 3 - 5 until you’ve completed the desired number of reps.
The Reverse Crunches. How to do it?
- The reverse crunches works for your lower abs.
- Lie down on the floor with your legs in the air and bent slightly with your ankles crossed.
- Place your arms on the floor beside you, with your palms to the floor.
- Keeping your back straight, slowly raise your hips off the ground.
- Hold for about 2 - 3 seconds, squeezing your abs muscles. Make sure your back is straight and your head is on the floor.
- Slowly return to the starting position.
- Repeat steps 3 - 5 until you’ve completed the desired number of reps.
I will try to start for 4 sets of 25 reps (repetitions). I hope to see good results in a few weeks.
