breaking news

Local Congressman Jim Jordan says colleges are against free speech

Exercise of the month: the seated ab crunch


Abdominal exercises are typically executed while lying on the floor, but for some people, getting up and down can be difficult. Thankfully, there are other suitable options for strengthening the midsection that can be performed conveniently at home, at the office, or any place where a chair, bench or other study surface is available. The Seated Ab Crunch is such an exercise, working important core muscles that help to provide strength and stability to the low back and improve posture. Strong abdominal/low back muscles act as a natural ‘girdle’ surrounding your entire waistline and protecting the spinal column and organs.

To perform

While seated in an upright position, fold the arms across the chest (as shown in photo 1). To prevent slouching through the lower back, maintain a neutral spine, meaning that the natural curves of the spinal column are held in place throughout the exercise.

Slowly lean backward as far as you are able to without rounding the back or letting the feet leave the floor (as shown in photo 2). Pause briefly before returning to an upright position. If using a chair, sit far forward enough so that when you are leaning you will not touch the back of the chair.

Variations

To increase difficulty, position fingertips behind the neck, keeping elbows back, instead of folding the arms across the chest.

To incorporate the obliques (sides of the waist), twist slowly to one side and then the other, while in the reclining position.

To incorporate more of the lower abdominal wall, lean back and lift both feet from the floor, bringing the knees as far toward the upper body as possible. The greater the bend at the knees, the easier, so for a greater challenge, as strength improves, work toward keeping legs straight or nearly straight while lifting them from the floor.

Beginners should start with 1 to 2 sets, performing as many repetitions as possible with good form. As always, if you have pre-existing medical conditions, are unaccustomed to exercise, or have injuries, check with your doctor before starting a fitness program.


Reader Comments ...


Next Up in Health

How headache pain happens and what can help
How headache pain happens and what can help

If you’ve noticed an uptick in how often you’ve had a headache this summer, you’re not alone. Allergies, travel stress, dehydration, humidity and extreme heat can all lead to headaches. “Although there are several types of headaches, migraine and tension headaches are the most common,” says neurologist Michelle Noel, DO...
Fiona the hippo is 6 months old today, so here are 6 of our FAVORITE photos
Fiona the hippo is 6 months old today, so here are 6 of our FAVORITE photos

She’s the little hippo that could. Well, maybe not so little anymore. Regardless, she’s won over millions of hearts and has plenty of fans. Today, July 24, Fiona turns six months old. What better way to celebrate this milestone than with six of our favorite photos?
It’s the 2nd-leading cause of absence from work

Irritable bowel syndrome is characterized by uncomfortable gastrointestinal symptoms, but it’s the effect the health issue can have on one’s everyday life that has the greatest impact on sufferers. Irritable bowel syndrome, also known as IBS, is a health issue that affects up to 20 percent of Americans with many chronic symptoms such as...
Swimmer’s ear can be avoided, here’s how

Whether you’re plunging into your neighborhood pool or jumping waves at the beach, an ugly bout of swimmer’s ear may be just a splash away. Acute otitis externa, commonly known as swimmer’s ear, is an infection of the ear canal - the tubular opening that carries sound from the outside of the body to the eardrum. “The infection...
Parenting with the Kid Whisperer: Mom or servant? Hmmm…

Dear Kid Whisperer, I have three boys, aged 8, 12, and 16, who are all quite disrespectful and very unappreciative of me. It’s very hurtful. I am a stay-at-home mom and I think of myself as being great at my job. I cook them hot meals, do their laundry, clean their rooms, drive them everywhere, and help them with their homework. I take care of...
More Stories