Fitness Training Exercises

Strength Training - Abdominal and Waist
Crossover Curl-up

Equipment Required:

None

Starting Position:

Lie on back, bend both legs.
Cross your left ankle over the top of your right thigh
Extend your left arm out to your side and place right hand on the back of your head
Lightly keeping your chest open as illustrated.

Actions To Execute Exercise:

Keeping the lower back pressed to the floor, lift the upper body, bringing your left shoulder toward the right knee.
Pause; slowly return to the starting position.
Repeat.
At end of the exercise set, repeat on the other side.

Breathing Technique

Exhale and contract the abdominal muscles inward (pull navel toward spine) while curling up; inhale and relax the abdominal muscles while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the abdominal muscles(rectus abdominis, internal and external obliques).
The transverse abdominis will be trained provided proper breathing techniques are practiced.

Variations On This Exercise:

For increased difficulty, elevate the supporting leg. While lifting shoulder to knee, simultaneously bring knee toward raised shoulder.

Precautions / Contraindications

Avoid pushing too far forward. The abdominal curl is a small range of motion exercise.
This exercise may be contraindicated for some individuals with back or hip problems, arthritis, high blood pressure or during pregnancy.

Fitness Training Tips:

Be sure that hips and lower back remain flat on the floor throughout the movement.
Avoid bringing the elbow toward the knee; the elbow should remain back and the shoulder should be brought toward the knee.
For maximum effectiveness, this exercise should be performed slowly with emphasis on correct technique.