Fit Not Fat at 40 Plus by Editors Prevention Health Books for Women

Author:Editors Prevention Health Books for Women
Language: eng
Format: epub
Publisher: Rodale Inc.
Published: 2002-03-10T16:00:00+00:00

Lie on your back with your knees bent slightly so your feet are flat on the floor and spaced shoulder-width apart. Lightly support your head by placing your fingertips behind your ears, pointing your elbows out to the sides.

Lift your head, shoulders, and upper back off the floor, keeping your abdominal muscles tight and maintaining a fist-width space between your chin and chest. You don’t need to sit all the way up—just lift your upper body a few inches. Hold for a moment and slowly lower yourself to complete the repetition.

For an advanced version, do your crunches while holding a 10-pound weight plate or dumbbell to your chest.

REPETITIONS

Beginner • 3 sets of 10 repetitions

Experienced • 3 sets of 10 repetitions while holding a weight for extra resistance

DO IT RIGHT

Don’t pull up on your head as you lift your torso.

Press the small of your back into the floor as you lift yourself.

Don’t rest your head on the floor between repetitions.

Raise and lower yourself in a controlled manner, without jerking your body or bouncing.

MUSCLE TARGETED RECTUS ABDOMINIS

GYM EXERCISE • Ab machine •

Adjust the seat so it’s the appropriate height, and choose the desired weight. You should be sitting straight up.

Place your chest against the padded bar. Lightly wrap your hands around the bar. Slowly lean forward, using your abdominal muscles to push yourself down and forward as far as you can comfortably go. Pause a moment, then slowly lean back to the beginning point.

REPETITIONS

Beginner • 12 to 15 repetitions at a weight you can do comfortably only that many times

Experienced • 10 to 12 repetitions at a higher weight

DO IT RIGHT

Don’t bend your head forward as you push your body down.

Don’t use your hands to pull the bar forward.

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