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Message: <blockquote data-quote="lahiru06" data-source="post: 11233945" data-attributes="member: 100610">බඩ අඩුකර ගැනීමට ව්‍යායාම පෙලක්source-<a href="http://gallery-umerphysio.synthasite.com/abs-strengthening-exercises-1.php" target="_blank">http://gallery-umerphysio.synthasite.com/abs-strengthening-exercises-1.php</a> <a href="http://gallery-umerphysio.synthasite.com/abs-strengthening-exercises-1.php" target="_blank">හැමෝටම වැදගත් නිසයි කෙලින්ම දැම්මේ</a> Abs Strengthening Exercises              <img src="http://www.tinajuanfitness.info/exercises/45-Degree-Scissors-1.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />         [FONT=Arial, Helvetica, sans-serif]         45 Degree Scissors [/FONT]       [FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens         the abdominal muscles. [/FONT]         [FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:      Exercise mat. [/FONT]     [FONT=Verdana, Arial, Helvetica, sans-serif]Exercise       Technique:[/FONT]     [FONT=Verdana, Arial, Helvetica, sans-serif]1.       Lie down on the exercise mat with your arms extended beside you.      2. Bring your knees directly above your hips. Extend both legs straight       up.      3. Tighten abdominal muscles as you slowly lower your legs to a 45-degree       angle. This is your starting position.      4. Continue to maintain the tightness in your abdominal muscles as you slowly       lower one leg towards the floor.      5. Bring your leg back to the starting position and repeat with the opposite       leg. This is one repetition.      6. Continue in this pattern until you have completed the desired number       of repetitions.[/FONT]              [FONT=Verdana, Arial, Helvetica, sans-serif]Performance       Tips: [/FONT]     [FONT=Verdana, Arial, Helvetica, sans-serif]1.        Do not attempt to lower your legs to the 45-degree starting  position until       you have tightened your abdominal muscles.       2. Keep your abdominals tight to maintain balance and control all throughout       the exercise.       3. If you feel your lower back arching off the floor, take a rest. This       means your muscles are fatigued.       4. Beginner Level: To modify this exercise, keep your legs  directly over       your hips as the starting position. Lower your legs  one by one to the 45-degree       position.       5. If this bothers your lower back in any way, don’t do the exercise.       6. Variation: Switch legs a little faster.[/FONT]    [FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions:       Do 8 to 10 repetitions[/FONT]    <img src="http://www.tinajuanfitness.info/exercises/AB-CRUNCH-ON-MINI-BALL.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />    [FONT=Arial, Helvetica, sans-serif]     Ab Crunch on Mini Ball[/FONT]  [FONT=Verdana, Arial, Helvetica, sans-serif]This     exercise firms and strengthens the abdominal muscles.[/FONT]  [FONT=Verdana, Arial, Helvetica, sans-serif]Equipment    Exercise mat and small rubber ball.[/FONT]  [FONT=Verdana, Arial, Helvetica, sans-serif]Exercise     Technique    1. Place the mini ball behind your shoulder blades.    2. Legs should be hip distance apart with hands behind your head.    3. Pull your waist towards the floor and tilt your pelvis as you curl your     torso up.    4. Slowly return to the starting position.    5. Do the desired number of repetitions.[/FONT]  [FONT=Verdana, Arial, Helvetica, sans-serif]Performance     Tips    1. Exhale as you curl; inhale on the return.    2. Avoid clasping your hands behind your head so you don’t pull on your     neck.[/FONT]  [FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions    10 repetitions.[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif][/FONT]<img src="http://www.tinajuanfitness.info/exercises/Ab%20crunch%20with%20ball%20lumbar.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />     [FONT=Arial, Helvetica, sans-serif]Ab Crunch         with Ball Lumbar Support[/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]        Strengthens the abdominal muscles [/FONT]            [FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:    Exercise mat, rubber or plastic ball. Another option is to use a medicine ball. [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Exercise   technique:[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Sit      down with knees bent. Place the ball behind your lower back and  lean back     against it until your body is in an inclined position. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Hold     your arms in front of you at shoulder level with your palms facing each other.     [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Contract     your abdominal muscles and slightly curl your upper body while maintaining     contact with the ball. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Return to starting position. [/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Performance tips:[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Exhale     as you curl forward; inhale as you return to starting point. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Consciously      contract your abdominal muscles to initiate the curl rather than  just propelling     your upper body forward. As you contract your abs,  press your lower back into     the ball. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Maintain contact between your lower back and the ball throughout     the exercise. [/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions: [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Do 5-10 repetitions. [/FONT]<img src="http://www.tinajuanfitness.info/exercises/abcrunch%20with%20sidebend.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" /> [FONT=Arial, Helvetica, sans-serif]Abdominal   Crunch with Side Bend [/FONT]       [FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens and tightens the abdominal muscles[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Equipment  Exercise mat [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Lie on your back with knees and feet together and hands behind your head.   [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Curl your torso upward then bend sideways to the right and to the left in     a continuous manner.[/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Focus on trying to bring your elbow to your hip.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif] Move at a moderate and controlled speed.[/FONT]</li> </ul> [FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions  Do ten to twelve repetitions (one repetition equals bending to the right and   then to the left). [/FONT]<img src="http://www.tinajuanfitness.info/exercises/abcrunch-str8-legs.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />     [FONT=Arial, Helvetica, sans-serif]Ab   Crunch with Straight Legs[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens   the abdominal muscles   [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:  Exercise Mat[/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]and   a belt, rope, stick or rubber band [/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]Exercise:  [/FONT] <ul> <li data-xf-list-type="ul">            [FONT=Verdana, Arial, Helvetica, sans-serif]          Lie down with legs straight and arms overhead a little wider  than shoulder         width, holding a belt, rope, stick, or rubberband.[/FONT]     </li> <li data-xf-list-type="ul">            [FONT=Verdana, Arial, Helvetica, sans-serif]Simultaneously         bring the arms forward as you curl the upper torso. [/FONT]     </li> <li data-xf-list-type="ul">            [FONT=Verdana, Arial, Helvetica, sans-serif]Slowly         lower down to starting position.         [/FONT]     </li> </ul>        [FONT=Verdana, Arial, Helvetica, sans-serif]Performance       tips:      [/FONT]    <ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]In          the starting position with your arms overhead, make sure your  lower back         is not overarching. To be in proper alignment, make  sure the back of your         lower ribcage is touching the floor while  still maintaining a natural         curve on your lower back. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]          Initiate the movement by sliding the front of your lower  ribcage toward         the top of your hipbones. Your arms will follow  naturally.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]         Exhale as you curl the upper torso; inhale as you return to starting position.         [/FONT]</li> </ul>    [FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions:[/FONT]    [FONT=Verdana, Arial, Helvetica, sans-serif]Do       10-12 repetitions[/FONT]<img src="http://www.tinajuanfitness.info/exercises/abcurlext.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" /> [FONT=Arial, Helvetica, sans-serif]Abdominal Curl with Partially Extended Legs[/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]Doingthe  traditional abdominal curl with partially extended legs makes  theobliques (muscles that criss-cross the abdominal wall) work  togetherwith the rectus muscle (straight muscle in the middle of the  abdominalwall).[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Equipment  Exercise mat.[/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Lie down with your hands behind your head and your knees bent with your feet directly under your knees.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Contract and squeeze your abdominal muscles so your lower back flattens against the mat.  [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Slowlymove  your feet away from you while maintaining the contact of yourlower back  against the mat. Stop when you feel you can no longer keepyour lower  back on the mat. This will be your starting position.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Exhale as you contract your abdominal muscles to curl your head and shoulders upward.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Hold for a second or two.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Inhale as you slowly lower your upper body down.[/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips[/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Toprotect  your lower back, it is important to only extend the legs as faras you  can go while still being able to press the lower back to themat. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]If this exercise bothers your back, please avoid doing it.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Purposely contract your abdominal muscles before lifting your head and shoulders to avoid jerking and pulling on your neck.[/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]RepetitionsDo 10 to fifteen repetitions slowly. Rest. Do another one or two setsor choose another type of abdominal exercise for variety. [/FONT]<img src="http://www.tinajuanfitness.info/exercises/ab-rocker.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />       [FONT=Arial, Helvetica, sans-serif]Abdominal Rocker[/FONT][FONT=Arial, Helvetica, sans-serif][FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens     the abdominal muscles[/FONT][/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Equipment  Exercise mat [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Exercise   Technique [/FONT] <ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Lie on your back     with your knees together, feet on floor, and arms extended above your head.     [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif] Lift your torso     and lower; lift your legs and hips and lower.         This is considered one repetition.[/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Performance   Tips [/FONT] <ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]  The basic variation     is the technique mentioned above. For a more  advanced version, do a rocking     motion. Lift your torso and as you  lower it down, simultaneously lift your     legs and hips. When you  lower your legs and hips, simultaneously lift your     torso and so on.[/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]  Control the     excess movement in the spine when you lower your legs  by contracting the abdominal     muscles (pull your navel towards your  spine).[/FONT]</li> </ul> [FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions  Do ten to twelve repetitions[/FONT]  <img src="http://www.tinajuanfitness.info/exercises/abslide.gif" alt="" class="fr-fic fr-dii fr-draggable " style="" />     [FONT=Arial, Helvetica, sans-serif] Abdominal     Slide [/FONT]         [FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens     the abdominal muscles without having to do a "curl or crunch" type of exercise.     [/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]Equipment  Exercise mat. [/FONT][FONT=Verdana, Arial, Helvetica, sans-serif]Exercise   Technique  [/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]This     exercise needs to be done without shoes but with socks on so the legs can     "slide". [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Lie      down with arms under head, legs together, knees bent, and toes up.  Heels should     be off the exercise mat and on the floor. This is the  starting position. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Contract      the abdominal muscles by pulling navel towards the spine so that  the lower     back is gently pressed into the floor. Maintain this  position throughout the     exercise. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Slowly     slide heels forward until legs are straight with a slight bend in the knees.     [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Slide     heels back to the starting position. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Do     the desired number of repetitions. [/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Performance   Tips  [/FONT]<ul> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]It      is important to keep the abdominals contracted and the lower back  pressed     into the floor as you slide the legs back and forth to  protect your spine.     [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]If     you do this exercise properly, you will feel a strong contraction in the abs     rather than the front of the thighs. [/FONT]</li> <li data-xf-list-type="ul">[FONT=Verdana, Arial, Helvetica, sans-serif]Move     slowly - two to three seconds sliding forward and two to three seconds sliding     back. [/FONT]</li> </ul>[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions  Twelve to fifteen repetitions. Do one or two sets. [/FONT] </blockquote>

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