Mental Notes & Random Musings

Crunch (90 Degree) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on the floor and rest your feet on a bench with your knees bent at 90°. 2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner). 3. Press your lower back to the floor or bench. The Movement: 1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

Torso Twist (Machine) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Select the desired weight on the machine. 2. Place your shins on the pads making sure your knees are between the maneuvering pads. 3. Place your chest firmly against the support pads so that your upper body will remain stationary throughout the movement.. 4. Grasp the handles firmly to assist your upper torso from moving. The Movement: 1. Twist your hips to the direction against the weight of the machine. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. 4. Adjust the unit to allow you to work on the other side. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the side and in when moving back to the starting position.

Crunch (Cross Leg) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on the floor or on an abdominal bench with  your knees bent over your hips and one leg crossed so your ankle is just below your knee 2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner). 3. Press your lower back to the floor or bench. The Movement: 1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

Knee Lift (Machine) Target Muscles: Rectus abdominis (especially the lower part), Hip flexors Starting Position: 1. Place your shins on the pads of an ab rocker, after you have applied the amount of weight resistance you prefer to use below it. 2. Your forearms should rest on the pads as you grasp the handles firmly in front of you The Movement: 1. Take your legs slightly behind your body. 2. Keeping your legs on the pads, exhale and raise them upwards as  high as pos­sible. Ideally they should come just above the level of  your hips. Focus on curling your hips towards your rib cage. 3. Inhale as your legs move back to the starting position. 4. Use your abdominals to keep your legs from swinging too far backwards. Tips: • Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs. • For maximal results, raise your legs to approximately 30-45° to the  horizontal. The abs shorten only when your legs go ...

Crunch (Standard) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on the floor or on an abdominal bench with  your knees bent over your hips and your ankles touching. If you are  on the floor, rest your feet on a bench with your knees bent at 90°. 2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner). 3. Press your lower back to the floor or bench. The Movement: 1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

Torso Twist (Barbell Seated) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by seated at the end of a flat bench with a barbell placed in front of you. 2. Your feet should be shoulder width apart from each other. 3. Grip the barbell with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the barbell up over your head until your arms are fully extended. 5. Now lower the barbell behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the sid...

Torso Twist (Barbell Standing) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by standing at the end of a flat bench with a barbell placed in front of you. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the barbell up over your head until your arms are fully extended. 5. Now lower the barbell behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the sid...

Torso Twist (Extension Bench Bar) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by placing your feet under the support pads of a back extension bench. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the bar up over your head until your arms are fully extended. 5. Now lower the bar behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the side and in whe...

Torso Twist (Bent Over Bar) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by sitting at the end of a flat bench with a bar placed on top of your thighs. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the bar up over your head until your arms are fully extended. 5. Now lower the bar behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary,bend over and move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the ...

Torso Twist (Seated Bar) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by sitting at the end of a flat bench with a bar placed on top of your thighs. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the bar up over your head until your arms are fully extended. 5. Now lower the bar behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the side and in when...

Torso Twist (Standing Bar) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by standing at the end of a flat bench with a bar placed in front of you. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the bar up over your head until your arms are fully extended. 5. Now lower the bar behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the side and in when mo...

Back Extension (Machine) Target Muscles: Erector spinae, Gluteus Starting Position: 1. Adjust the back machine to your desired height and stamina. 2. Place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind on your thighs to keep from a jerking movement. The Movement: 1. Slowly raise your head, shoulders and upper chest from the bent over position. Carry this out until your back is arched over the pad in the back. 2. Pause for a count of two; then lower slowly back to the starting position. Tips: • Keep your head strait at all times in line with your spine. • Keep your legs relaxed on the foot rest - do not raise them. • Only raise yourself as far as you feel comfortable.

Back Extension (Bench) Target Muscles: Erector spinae, Gluteus Starting Position: 1. Lie face down on the floor or on a back extension bench. 2. Place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind on your back. The Movement: 1. Slowly raise your head, shoulders and upper chest from the floor. This will be just a short distance. 2. Pause for a count of two; then lower slowly to the floor. Tips: • Keep your head facing downwards to the floor in line with your spine. • Keep your legs relaxed on the floor - do not raise them. • Only raise yourself as far as you feel comfortable. Variations: Back extension bench: Tuck your ankles underneath the pads and position your body so that your hips are resting on the middle pad, arms crossed in front of you. Raise your torso until you are parallel with the floor - do not rise higher than this. Slowly bend forwards at the waist until you are almost perpendicular to the floor. Keep your ba...