Up a notch

This builds upon the original routine and is a little more challenging! You will be keeping a 3 set system and also adding an exercise to directly target the triceps.

Your Transverse Abdominis (TVA) will need to be engaged throughout all exercises. All movements will be to a count of 3 on the way down and on the way up.

Set 1

• Assume a standard press up position but widen your legs to form a solid base
• Hands should be slightly wider then shoulder width apart
• Place a football under you left hand and, remembering the count, slowly lower yourself to the floor
• Push through both hands to return to start position
• Carry out 5 press ups and then change ball to right hand for a further 5
• This type of press up will also help stabilise your core muscles as you maintain your balance

For your abdominals, this set will include bicycle crunches

• Lay face up on the floor and place hands by your ears
• Your feet can start on the floor but if raised you should bend your knees slightly
• Slowly bring your left knee towards your body and at the same time, crunch up to bring your right shoulder towards it
• Return to the start position and then carry out the same action for the other side
• The aim is to carry out 6 on each side (12 in total)

Set 2

• Assume standard press up position with your hands slightly wider than shoulder width apart
• Now place your left hand by your hip with finger pointing out at a right angle
• Lower yourself to the floor and then push through your hands to return to start position
• Carry out 5 press ups and then swap hand positions for a further 5 press ups

• Now lay on your back and bring feet up close to your buttocks
• Lock your fingers and, with straight arms, turn your hands so that your palms face the ceiling above your chest
• This is the start position - from here, crunch up and keeping your arms straight push your palms towards the ceiling
• Return to start position - repeat 12 times in total

Set 3 You are now going to work your triceps

• Stand with your back towards a table or other solid object that you can grip. If using a chair, ensure it is supported to avoid injury
• Place your hands shoulder width apart, facing forwards, on the edge of the table
• Legs should be out in front of you, do not lock your knees. To make the exercise easier you can bring your feet closer to your body
• Bend your elbows and lower your body. Elbows should not bend beyond 90 degrees.
• Straighten your arms to return to start position - do not lock your elbows at the end of the movement
• Elbows should face backward throughout the exercise
• Repeat 10 times in total

Lay on the floor and assume the standard crunch position.

• Using you Rectus Abdominis, crunch up so that your shoulder blades are just off the floor - this is your start position
• From here, crunch up a little further and return to start position
• Repeat 12 times in total

Rest for 1 minutes between each set. When you can perform 16 press up/triceps dips and 18 abdominal exercises it will be time to move on.
Back exercise should be carried out as in the original routine.
Aim to carry out this new routine on alternate days.

See you on the other side!

The start to strong abdominals

We are going to look a an introductory abdominal programme. Press ups have been included as they will also work your core muscles.

Weeks 1 & 2
You will carry out 3 sets of 10 press ups with hands directly below shoulders. Your body will be straight and supported by hands and toes only. Keep abdominal muscles engaged and lower your chest to the floor. Push up through the arms to return to the starting position. Straighten but do not lock arms. Count to 3 on the way down and 3 on the way up.
Rest for 45 seconds between each set. Carry out 3 times a week with a day rest in between.

Weeks 3 & 4
Keep as weeks 1 and 2 but add an abdominal crunch between each set of press ups so that the 2 exercises make a set.
To perform a crunch, lay with your back on the floor with feet tucked up close to buttocks. Rest arms across chest. Engage TVA and by using the large muscle down the front of your abs (Rectus Abdominis) crunch up so that shoulders are about 30 degrees off the floor. Count to 3 on the way up and 3 on the way down. Control the movement throughout.
You will be carrying out press up/crunch - repeating 3 times. Rest for 45 seconds between each set.

Week 5
Now the fun begins! You will be using the same set system as before but there will be a variation in the type of press up and abdominal work. Back exercises will be introduced to compliment the abdominals. so,

Set 1.  Standard press up X 10 plus standard crunch X 12. Rest for 30 seconds.

Set 2.  Wide hand spacing (wider than shoulders) press up X 10 plus crunch with hands pushed through gap in legs X 12. Rest for 30 seconds.

Set 3.  Narrow hand spacing (narrower than shoulders) press up X 10 plus side plank - hold for 5 seconds with 4 repetitions on each side.

Back exercises:

Back extension - lay face down on the floor and place your hands by the side of your head. Now slowly raise your head, shoulders and chest from the floor. This will be just a short distance. Hold for a count of 2, then slowly lower to the floor

Dorsal raise - lay face down on the floor with your arms stretched out in front, away from your head.  Slowly raise your right arm and your left leg. Aim to push your arm and leg away from your body. Hold for a count of 2 then slowly lower to the floor.  Repeat with left arm and right leg.

Carry out 2 sets of each back exercise with 12 repetitions in each set. Rest for 30 seconds between each set and for 1 minute between each exercise.

Next time we will look at something a little more challenging.

A simple programme

Here is a simple programme of exercises that can easily be carried out in the comfort of your own home. As always, see your GP first if you are new to exercise or returning after a lengthy absence or illness.

Squat

• Stand with feet hip width apart with toes turned slightly out
• Place your hands on your shoulders
• Slowly bend your knees as if going to sit on an imaginary chair - maintain the natural curve in your back and keep looking forward. At the end of the movement your thighs should be parallel to the floor. Your knees should not go past your toes
• Now push through your feet to return to the start position - do not lock your knees

Half (box) Press Up

• Maintain an all fours - knees and hands - position on the floor
• Your hands should be slightly wider than shoulder width apart
• Bend your arms until your nose almost touches the floor
• Push through your hands to straighten your arms - do not lock your elbows at the end of the movement

Triceps Dip

• Stand with your back towards a table or other solid object you can grip
• Place your hands shoulder width apart, facing forwards, on the edge of the table
• Legs should be straight out in front of you - do not lock your knees. To make the exercise easier you can bring your feet closer to your body
• Bend your elbows and lower your body. Elbows should not go beyond 90 degrees
• Straighten your arms to return to the starting position - do not lock your elbows at the end of the movement
• Elbows should face backwards throughout the exercise

Crunch

• Lay with your back on the floor and feet tucked up close to buttocks
• Rest arms across chest
• Using the large muscle down the front of your abdominals (Rectus Abdominis) slowly crunch up so that your shoulders are just off the floor
• Hold this position for a count of 2
• Slowly return the start position

Back Extension

• Lay face down on the floor
• Place hands by the side of your head
• Slowly raise your head, shoulders and upper chest off the floor - this will be just a short distance
• Hold for a count of 2
• Slowly return to start position

How to perform the exercises
For each exercise you should engage your abdominal muscles - this will be the Transverse Abdominis (TVA). This is a muscle that lays under your Rectus Abdominis and runs horizontally - it acts like a band.
To engage your TVA gently pull your navel toward your spine. For each phase of the exercise you should count to 3. Breathing should be normal throughout all exercises.

How many
Initially, you should aim for 10 repetitions of each exercise with good form. When you can achieve 10 then raise it to 15. When you can achieve 15 then introduce another set but lower to 10 repetitions. You will now be doing 10 repetitions of each exercise for 2 sets. When you can achieve 15 repetitions for 2 sets then introduce another set but maintain 15 repetitions.
Rest for 30 seconds between each exercise and for 90 seconds between each set.

How often
Aim to carry out your exercises 3 times a week leaving 1 clear day between exercising. Over a period of time you can build up to 4 times a wee.

Carry out these exercises as advised and you will see an improvement in fitness, health and shape.

Next time will we look at the first of 3 programmes for abdominals.

Until the next time!