83698 scbb24

ABDOMINAL 14

Photo by Lorktn Prot , London, H'C.I.

LIE on your righr riclc on rhc floor with rhc hand* claspcd bchind thc łtack of flic hcad, ro that thc right uppcr arm »» on thc floor and hclping to keep the hcad off of thc floor Lift the left leg forward* and upwardn, then round nackwards and cvemually hack to it* atarting posinon, rcsting on top of thc righr leg. By thi* dcscription it can bc scen that thc lcfr foot describes n complctc cirdc which shouid bc about two-and-a-half to three feer in dinmeter. Try to keep thc rent of thc body ntill whiUt performing the leg cirding. 1>> 10 rnmplctc rirclct with thc left leg, then changc to lying on the left side and do tne same numhcr of repetition* with thc nght foot. As thc cxcrcisc bccomcs morc casy. wcar shoes to make it morę ditticult.

ADVANCEI> DEGREES:    Lic on thc ride as before, only slightly morę on

thc hack, »o that rhc front of thc l>ody face* at an anglc of approximatcly 45 degrees to thc floor. Now raisc holh legs together towards thc cciling and then lowcr slowly agnin to thc floor. You will find that eightccn inchcs 10 two feer will be thc vcrv most you will Ijc ablc to raisc botn feet. As before. incrcasc thc diłhculty of the cxcrcisc by wearing shoes. Same number of repetitions on cach side as before.

The third ant! finał dcgrec is still harder, and one of thc best cxcrdscs for dcvcloping thc cxtcma! obłupie musdes. Lic on the side as for thc first dcgrec. with thc feet under tomc hcavy objcct fuch as a chcst-of-drawcrs. Initcad of raising the feet, raisc thc body up sideways. Keep thc hands claspcd behind thc hcad as in photo. 10 repetitiom on cach side as before. Work up 10 this number of repetitions by doing a umaller number ut first if you find ten too diflinilt.

MUSCLES USED:    rntcrnal and cxtcrnal oblujucs, iliopaoas. rcctus.

pyramidalis. glutcals, transvcr»us.