Abdominals

Sunday, June 23, 2019 at 12:55pm filed under Cardio - Home Activities

Calories Burned: 136 calories per hour (based on a body weight of 150 lbs.)

Video: Add my own video for this exercise

Instructions:

Abdominals

Climbing works the abdominals as much as any other muscle group in the body. Consider this a mandatory stretch both before and after climbing.

1. Lie flat on the floor with your arms bent and your palms flat next to your shoulders.

2. Slowly press your shoulders away from the floor until you feel mild tension in your abdominals. Keep your legs and pelvis in contact with the floor for the duration of this stretch—it helps to contract your buttocks in order to maintain this position and reduce stress on your lower back.

3. Hold the stretch for ten seconds, then return to the starting position for a few seconds.

4. Press upward for a secondary stretch of twenty to thirty seconds. Relax and allow the curve of your spine to extend up through your upper back and neck. Look forward, but not up toward the ceiling.

Safety notes: Do not be overly aggressive with this stretch—proceed with caution, especially if you have a history of back problems. Stop immediately if you experience any pain in your lower back.

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Abdominals

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