Suzie Trains Maui BLOG

 Crunch Plates

Difficulty Level: Beginner/Intermediate
Muscle Group(s): Abs / Obliques
Equipment: 2 paper plates, mat
Progression:  Lift both legs off ground, bend at knees

Preparation:

  Feet flat on ground, shoulder width apart

  Press low back into mat; imagine filling a bucket, tilt pelvis towards you
  Lift your shoulders completely off mat, hold and touch chin.

 Place hands on plates, with each plate outside of heels.

Start

Finish

Obliques

Movement:

Repeat movement sequence for recommended repetitions

Keep spine in place. Do not generate movement from arms and/or shoulders. The movement should originate from your abs.  Really lock in and focus!

For Obliques: Simply slide plate on alternating sides. Hold that stomach tight! Make each rep count!

Any questions, feel free to contact me : Suzie Cooney, CPT

Suzie Trains Maui

http://www.suzietrainsmaui.com/

 Advanced! Ab Prayers

 One of my favorites that really target lower and upper abs and gets restulst fast!  This is advanced exercise to work the abs! It requires a strong low back and it’s best to start with no weights, and work your way up. In the picture below, I am using a 10lb kettlebell.

Preparation:Sit on a mat with feet slightly apart. Heels on mat, toes up.

Lean back to the point where you can begin to feel your abs protruding, without risking low back compensation.  With good posture, shoulders back, focus on keeping your chest or sternum in a straight line.  I recommend to do this in front of the mirror.

As you twist, keep head and chest pointed straight ahead. Attempt to touch the mat with the weight and as you pull back to center. Engage your abs, and really FEEL it as they assist you to pull back that weight to mid line of the body and then to the other side.  Use the weight to get into a rhythm.

The speed should be a fast to moderate tempo!

I would try at least 3 sets of 25. Keep breathing, fast, short breaths!

Suzie Cooney, CPT

808-283-2121
www.suzietrainsmaui.com