Fitness Training Exercises

Strength Training - Abdominal and Waist
Isometric Abdominal Curl

Equipment Required:

None

Starting Position:

Sit upright on the floor or mat with knees bent at a 90 degree angle and feet hip-width apart.
Extend arms forward.

Actions To Execute Exercise:

Slowly curl upper body down toward the floor, until lower back is in contact with the floor; hold position for 4 seconds.
Continue curling upper body down toward the floor until the lower portion of the shoulder blades are in contact with the floor; hold for 4 seconds.
Curl down to the floor until head touches.
Return to starting position by placing hands behind thighs to assist with the sit-up movement. Repeat.

Breathing Technique

Maintain normal, steady breathing.
Avoid holding your breath, especially during the isometric holds.

What The Exercise Does:

Strengthens the abdominal muscles (rectus abdominis, internal and external obliques).
Conditions body for the Full Sit-up (feet free).

Variations On This Exercise:

Have a partner stand in front and hold hands to assist the return to starting position.
For increased difficulty and better abdominal isolation, move feet closer to buttocks and/or hold positions for a longer period of time.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with high blood pressure or during pregnancy.

Fitness Training Tips:

Be sure that abdominal muscles are contracted and pulled inward throughout the movement.
Keep feet flat on the floor at all times