The Core Four
by Buzzed Beef
Greetings Bears!
In my last article I indicated that I would fill you in on my ab routine; specifically, the exercises I employ in the abdominal portion of my workouts.
It's really simple. First, I eschew all the gimmicks, contraptions, and contrivances that are advertised on TV and elsewhere. Second, I use 4 core exercises for the 'heart' of my routine, with a few "benchwarmers" to throw in now and then to break up the monotony.
The Core Four (I just came up with that) that I use are Roman Chair Crunches, Standing Side Crunches, Lying Leg Lifts, and Incline Bench Side Raises. I believe the first three exercises are fairly self-explanatory, so I won't waste a lot of time detailing them. I do want to explain the last exercise, Incline Bench Side Raises. That's what I call them....they may have an "official" name in exercise magazines and whatnot, but I don't know it.
The most important part about this exercise is that you are going to need someone to help you with it...a buddy, a workout partner, or some hottie at the gym you been wanting to get a little closer to. Trust me, asking someone to sit on you at the gym is a GREAT ice-breaker. You'll need a standard incline bench and said hottie. Climb up on the bench and place your feet flatly where your derriere would normally be seated. Now, please ask your new friend to sit on your feet for ballast. Straighten out your legs so that you are "lying" up the length of the bench. Remember, you are going to be lying on the SIDES of your legs, not the front or the back. Now, your upper body will be off the bench. You are basically going to do side crunches. Place your hands behind your head and bend towards the floor as far as you comfortably can and then 'crunch' back up. Please do this slowly and with control for safety and effectiveness. I perform 8 reps on one side, then turn over and repeat 8 reps for the other side.
This is actually my favorite abdominal exercise after standing side crunches.
Until next time,
Hugs (and licks if you want 'em)