You have reached your limit of free articles this month.

Enjoy unlimited access to SpringfieldNewsSun.com

Starting at just 99¢ for 8 weeks.

GREAT REASONS TO SUBSCRIBE TODAY!

  • IN-DEPTH REPORTING
  • INTERACTIVE STORYTELLING
  • NEW TOPICS & COVERAGE
  • ePAPER
X

You have read of premium articles.

Get unlimited access to all of our breaking news, in-depth coverage and interactive features. Starting at just 99c for 8 weeks.

X

Welcome to SpringfieldNewsSun.com

Your source for Clark and Champaign counties’ hometown news. All readers have free access to a limited number of stories every month.

If you are a News-Sun subscriber, please take a moment to login for unlimited access.

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

Spring cleaning your computer

As you’re doing spring cleaning around the home, don’t forget about your computer! It needs taken care of, too. Here are a few things you should consider doing to keep your computer in tip-top shape: Run a malware scanner to remove junk: Along with having an anti-virus installed, consider a secondary anti-malware program. They can catch...
D.L. STEWART: Enjoying Major League Baseball by the numbers

In the latest example of fascinating Major League Baseball statistics, studies show that a 29-year-old centerfielder saves an average of four fewer runs per season than a 28-year-old centerfielder, The New York Times reported this week. While you may wonder why a prestigious newspaper would use valuable space to report stuff like that, baseball fans...
Study: Diet drinks can lead to stroke, dementia
Study: Diet drinks can lead to stroke, dementia

Diet sodas — one of America's favorite caffeine-delivery systems — appears to be just as unhealthy as their sugary cousins The Washington Post reports that a new study refutes the theory that diet drinks are a better option than those made with sugar or corn syrup. The new study in the journal Stroke says people who drink diet soda...
Organize for your loved ones while you still can

Today’s column may make you squirm a bit because it’s about death. The statistics regarding death are the same for all of us. We have a 100 percent chance of dying. Death is a big reason why people hire me. I have worked with clients who were very near to their own death, spouses whose partners had fallen ill or passed away, and adult children...
Why it’s important not to rush to kill those dandelions
Why it’s important not to rush to kill those dandelions

My mother-in-law and I had a brief conversation this past weekend about the person who decided that lawns should be green. I totally agree with her that lawns don’t have to be all green. When my husband Rick and I were getting ready to plant grass seed for our new lawn, I first asked him what color he thought the lawn should be. Of course, he...
More Stories