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Turbulence Training Bodyweight Workout
4-Week Program
Exercise Descriptions
Ab Curl
• Always keep one leg straight. This helps to maintain the neutral spine during the
exercise which keeps spine loads lower than if both legs were bent.
• Only curl up to the point where the shoulder blades just come off the floor. The pivot
point is not in the low back, but in the rib cage.
• Keep your head in a neutral position and pick a spot on the ceiling. Try to lift from
your shoulders toward the spot on the ceiling, instead of curling down toward your
feet. If it seems easy, you are probably doing something incorrectly.
• For additional challenge, hold the “up” position for 5 seconds and say the count out
loud. This increases the work on the spine stabilizers by forcing them to aid in
breathing as well as spine stability.
Plank
• Lie on your stomach on a mat.
• Raise your body in a straight line and rest your bodyweight on your elbows and toes
so that your body hovers over the mat.
• Keep your back straight and your hips up. Hold (brace) your abs tight. Contract them
as if someone was about to punch you in the stomach, but breath normally.
• Hold this position for the recommended amount of time or 10 seconds if you are
doing multiple repetitions.
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