HERITAGE EXERCISES

Abdominal Exercises

Note: Sports physicians recommend that you do not do full sit-ups, but rather crunches, where you lift only your head and shoulders off the ground during the exercise. The following abdominal exercises are all crunches or similar techniques which help protect your back from injury. If you have back problems, be sure to further help protect your back by being especially careful to lie in the correct position while doing the exercises.

Also, breathing correctly is very important during AB exercises. When you sit up (tightening your muscles), you exhale; when you lie back down (relaxing your muscles), you inhale. Actually, this is true during any exercise (like weightlifting): you exhale while exerting your muscles and inhale while relaxing them. This simultaneously moves lactic acid, which is produced by your muscles during exercise, away from the working areas, helping reduce soreness later, and brings oxygen-rich blood to your tired muscles, helping fuel them. Concentrating on correct breathing will maximize the effects of your exercises, helping you see results sooner.

Lying-Down Position

Keeping the correct position of your back and neck is essential in AB exercises, so we will review the lying-down position which you used already.

Lie on your back with your legs stretched out on the floor, your toes gently pointed, your arms extended at your sides.
Push the muscles of your lower back so that your back is flat against the floor. If you have trouble pushing your lower back, do this: Put your right hand under your lower back. Feel how there is an arch between it and the floor? Now, try to push against your hand using your back. Feel which muscles you are using to push your hand. Remove your hand from under your back, and try to use those muscles to push yourself flat against the floor. Keeping your back flat against the floor is important in preventing back discomfort or injury when doing lying-down exercises and crunches.
Now, concentrate on the muscles of your stomach. Imagine that a string is connecting your navel to your spine, pulling your navel closer and closer to your spine. At the same time, imagine that a large, flat weight is resting on your abdominal muscles, pressing your stomach flat. Do not hold your breath; keep your stomach muscles flat while you continue to breathe normally. Keeping your abdomen flat while doing lying-down exercises and crunches helps develop firm muscles without bulges. *Keep your buttock muscles tight, anchoring you to the floor.
Finally, imagine that your neck is lengthening, getting longer and longer along the floor. Stretch your neck along the floor away from your shoulders, and let your chin gently drop onto your chest.

You should maintain this position--back flat, stomach flat, buttocks tight, neck lengthened--while you do all the following exercises. Practice if you have trouble.

Slides

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest.
Bend your knees and place your feet flat on the floor with your knees hip width apart. Inhale and lift your arms and head slightly off the floor, keeping your chin tucked in firmly. *Exhale and slide your arms towards your feet just above the ground, keeping them parallel to the floor. Your shoulders should lift slightly off the ground, but the rest of your back should stay flat. Keep your chin tucked in and your eyes on your stomach, pressing your stomach muscles as flat as you can if you see them bulge.
When you have exhaled all your air, inhale and slowly lie back down on the floor. Your head should be the last thing on the ground.
Repeat 8 times.

Regular Crunches

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest. Bend your knees and place your feet flat on the floor, keeping your chin tucked in firmly.
Lace your fingers together and put your hands behind your head at the base of your skull, keeping your elbows wide to support your neck. Do not let your elbows fold together around your face.
Exhale and lift your head and shoulder blades off the floor. The lift should come from your abdomen, not your arms (your arms are only for support). Keep your eyes on your stomach, pressing your muscles flat if you see a bulge.
Inhale and lie back down on the ground. Your head should be the last thing down.
Repeat 8 times.

Remember that you should not go too fast. Concentrate on a smooth, gradual motion, checking to make sure you are maintaining a good position.

Leg-Up Crunches

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest. Put your hands behind your head with your elbows wide to support your neck.
Bring your knees towards your chest and then extend your legs into the air. Inhale.
Exhale and lift your shoulder blades off the floor, keeping your eyes on your stomach.
Inhale and lower your shoulder blades back to the floor. Leave your legs in the air.
Repeat the last two steps 8 times. Smooth, gradual motion.

Leg Raises

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest. Put your hands behind your head with your elbows wide to support your neck.
Lift your legs into the air with your knees slightly bent.
Inhale and lower your legs to a diagonal position (about 20 degrees), keeping your lower back flat on the floor. If your back arches, lower your legs only to a position which keeps your back flat.
Exhale and pull your legs back up to upright position.
Inhale and lower.
Repeat the raising and lowering 8 times slowly.

Ovals

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest. Bend your knees and place your feet flat on the floor with your knees about shoulder width apart. Put your hands behind your head with your elbows wide to support your neck.
Exhale and lift your head and shoulders in a right diagonal line.
Still exhaling, and without returning to the floor, lift to the middle.
Still exhaling, and without returning to the floor, circle to a left diagonal line.
Inhale and return to the floor.
Repeat 8 times starting to the right side, and then repeat 8 starting to the left.

AB Extensions

Lie on your back with your arms at your sides, checking that your back is flat, your stomach flat and firm, your buttocks tight, and your chin tucked into your chest. Bend your knees and place your feet flat on the floor, hip width apart. Put your hands behind your head with your elbows wide to support your neck.
Lift your legs to a 90-degree-angle position. Lift your head and shoulders slightly off the ground and inhale.
As you exhale, extend your right leg straight out, still off the ground, and move your left knee slightly closer to your head. At the same time, turn your torso so that your right elbow moves toward your left knee.
Hold the position as you inhale. Exhale and switch legs, extending your left leg out while bringing your right knee and left elbow together.
Repeat leg switch 8 times.

Although you always want to push the limits of your ability, you don’t want to do so by hurting yourself. When your AB muscles begin burning, stop momentarily and lift your hips off the ground; that helps relieve the pressure. When you are able, continue.

You may not be able to do all of these AB exercises the first few times you try. That’s normal. When you are comfortable with these AB exercises, gradually increase the number of repetitions and decrease the time you rest between sets.

Lying On Stomach Exercises | Kneeling Exercises | Abdominal Exercises
Leg/AB Combinations | Upper Body Exercises | Other Exercises

All of this information was freely provided by Ariel Bennett T.C.R.G. of the Heritage Irish Stepdancers. "Please let everyone know that they are welcome to download and use the information with our blessing. If they would like to print it for widespread use or post it on a website, etc. all they need to do is write us at info@heritageirish.com and ask for permission (which we grant freely)."

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