Exercises for the Abs and Back

Balancing Ab Twist
Initiate by lying on your side and set in motion up so that your body is supported by right arm, feet stacked. It is very important to keep your left arm in a straight position and balance for a instant, then sweep the left arm down and allow your body to twist, spinning it towards the floor while maintaining the rest of the body in position. Grasp the abs and hold for 2 seconds, then go back to initial position

Wheel Slide
With help of an ab wheel, adaptable dumbbell (see picture) OR simply a quantity of cardboard, begin on hands and knees with wheel in front, arms straight, abs pulled in. Roll wheel out, keeping abs tight as far as you can comfortably go, then squeeze the abs to roll body back to starting position. Each workout, go a little further out.

Bicycle
Keep your face to a position with lower back pushed to the floor. Just use your hands to make your head to feel support, and allow your elbows out, and allow your right knee to bend, it should not be omit to pulling it towards your chest while touching the knee with the opposite elbow. Initiate a slow pedal motion by touching opposite elbow to opposite knees, alternating each side. Keep the abs pulled in (don't let them bulges out) and breath always to be corrected

Dead lifts
For Dead Lifts it is important to grasp a dumbbell in face of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to the legs, lower the weight to mid-shin while keeping the legs straight (but not locked).After finishing all the above steps just Go back to initial position and make certain the abs are pulled tight all through the movement.

Back Extensions

It is always necessary to keep your face in a downward position with hands either at the back or lightly support the head. Allow your upper body to rise to certain level above the ground, keeping head and neck in a position. For a test, then raise feet off the ground and maintaining your legs straight (knees don't have to be together), grasp for 2-4 counts and lower.etc.

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