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Mama's Got Biceps
Building Muscle with Strength Training
By Catherine Cram, MS
Sitting Abdominal Lean Back:
This is a great exercise for strengthening the abdominal muscles without stressing the lower back or requiring a supine position. Sit in a sturdy armless chair or on a large therapy ball. Place the band under one leg that is fully extended. Bend forward and grasp the ends of the band in each hand. There should be slight resistance in the band when you are bent forward. Keeping your arms straight, lean back slowly, bending ONLY at the hips. It is important for you to keep your back straight as you lean back to target the abdominal muscles effectively. Lean back to the point where you feel your tummy muscles tighten and hold for a count of five. Slowly return to start position. If you do not feel any contraction in your abdominal, shorten the length of the band to increase the resistance. Remember to use proper breathing – exhale as you lean back; inhale as you return to start position.
Basic Breath:
This exercise will teach you how to isolate and control your abdominal muscles.
In a comfortable sitting position, breathe in slowly and deeply. Breathe out, and while you are exhaling, tighten your tummy muscles, pulling your navel toward your spine. Remember to concentrate on contracting the muscles below your belly button, and don't flatten your back. Hold the contraction for several seconds and then slowly inhale and relax the abdominal muscles.
