few modifications to the basic crunch and a variety of efficient abdominal exercises that also strengthen the back, divers can protect and work around maladies
of the spine improving the overall condition of the back while safely advancing
abdominal training to a more intense level.
Remember, strengthening the abdominal muscles and reducing body fat around
the torso are distinctly different types of training. Aerobic exercise is the key
to leaning out the waistline while resistance training strengthens the abdominal
muscles.
Performing the basic crunch in this fashion reduces
recruitment of the hip flexors and allows more focus
on the anterior abdominals. Begin with a natural position of the spine. If needed a small folded towel or pad
may be placed under the low back for added support.
Contract the abdominals (pull the belly button toward
the spine), place hands behind the head for gentle support, lift the chin upward and inhale deeply through the
nose. Exhale while continuing to pull the belly button
toward the spine and lifting the upper body as shown
until the curve of the low back flattens against the floor
or pad. Increasing the lift of the upper body any further
would involve enough other muscles to become less
efficient and increase risk of injury. Inhale while maintaining the abdominal contraction and lowering the
upper body to the starting position and repeat.
For more information about
healthy diving, contact
Gretchen at www.scubafit.com
TM