Stomach Exercises And Quad Stretches

Stomach Exercises and Quad Stretches 1.

Beginning Seated Position

2.

Bring both legs up to chest, keep back straight. 10X

3. Side raise for Obiques. 10X

Do the right and left sides 10X each side. This works your lower abdominals and obliques.

4.

This will work your abdominals a little further up. Slowly fall backward

Go back till your back is flat and your head is rested on the floor.

5.

This is working the obliques a little higher up. 10X. Hand on your shoulder and the other holding your obliques. Do both sides as illustrated. Note, when you role over your shoulder should be strait up position pointing to the ceiling.

.

6.

Knees to the head. When coming back to the starting position, knees remain bent and feet flat on the floor, in other words, do not flatten and straighten your legs out, this will strain your back.

A quad stretch which I didn’t show you. When lunging foreword, keep the back straight and your knee over the ankle not behind it, not in front of it. Hold the foreword position only for the count of 2 seconds. 10X. This is the starting position then lung foreword.

7.

Lunging Forward, back straight, knee over ankle.

8.

The quad stretch I showed you. 10X

9. Quad stretch #3. This stretch is held against resistance in the same way as doing it on your side.

10.The hamstring stretch for the lower portion of the hamstring first, followed by the upper ham stretch.(shown for the right leg, reverse for the left). Do all 10 stretches on one side, then do the other left leg. This is the starting position, with opposite knee bent.

Incrementally bend Right knee higher each time.

Higher still. Be sure to straighten knee completely each time.

11. The

second part: stretching the upper ham. Start with your leg straight and down flat. Lock the knee tight and don’t let the knee bend. Raise your leg as far upward as possible without bending the knee. When you get to the top, keep pulling your leg toward your head but also at the same time give it a little pull for 2 seconds only. Repeat the process 10X.

The amount of pressure you ever use in the assisted pulling is about 6 ounces, not much. Over whatever amount of time works for you, increase the reps form 10 up.

12. Stretches

for the Gluts/hips. Knee is brought to the opposite nipple while maintaining torque on the lower leg with the rope. Knee angle is at 90°.

Bring knee as close as you can to your chest of the opposite side, keeping torque on the foot/knee with the rope. 13.Second part of this stretch is to open up the knee angle to almost a straight position – still bringing the knee to the opposite nipple side.

Remember to keep the leg which is flat on the table angled toward the opposite side this keeps the hip from pulling up. Hint – keep the foot locked under something heavy. Do it 10X, holding each time for only 2 seconds. The leg’s muscles must be actively stretching toward the opposite side chest/nipple while assisting with the rope. These to rope stretches stretch your lateral hip rotators.