stomach exercises and quad stretches

8/14/2019 Stomach Exercises and Quad Stretches

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Stomach Exercises and Quad Stretches

1. Beginning Seated Position

2. Bring both legs up to chest, keep back straight. 10X


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3. Side raise for Obiques. 10X

Do the right and left sides 10X each side. This works your lower

abdominals and obliques.


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4. This will work your abdominals a little further up. Slowly fall

backward

Go back till

your back is

flat and your

head is rested

on the floor.


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5. This is working the obliques a little higher up. 10X. Hand on

your shoulder and the other holding your obliques. Do both

sides as illustrated. Note, when you role over your shoulder

should be strait up position pointing to the ceiling.


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.

6. Knees to the head. When coming back to the starting

position, knees remain bent and feet flat on the floor, in

other words, do not flatten and straighten your legs out, this

will strain your back.


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7. A quad stretch which I didnt show you. When lunging

foreword, keep the back straight and your knee over the

ankle not behind it, not in front of it. Hold the foreword

position only for the count of 2 seconds. 10X. This is thestarting position then lung foreword.


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Lunging Forward, back straight, knee over ankle.


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8. The quad stretch I showed you. 10X

9. Quad stretch #3. This stretch is held against resistance in

the same way as doing it on your side.


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10.The hamstring stretch for the lower portion of the

hamstring first, followed by the upper ham stretch.(shown

for the right leg, reverse for the left). Do all 10 stretches onone side, then do the other left leg.

This is the starting position, with opposite knee bent.

Incrementally bend Right knee higher each time.


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Higher still. Be sure to straighten knee completely eachtime.


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11.The second part: stretching the upper ham. Start with your

leg straight and down flat. Lock the knee tight and dont let

the knee bend. Raise your leg as far upward as possible

without bending the knee. When you get to the top, keeppulling your leg toward your head but also at the same time

give it a little pull for 2 seconds only. Repeat the process

10X.


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The amount of pressure you ever use in the assisted pulling is about 6

ounces, not much. Over whatever amount of time works for you, increase the

reps form 10 up.

12.Stretches for the Gluts/hips. Knee is brought to the opposite

nipple while maintaining torque on the lower leg with the

rope. Knee angle is at 90.


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Bring knee as close as you can to your chest of the opposite side, keeping

torque on the foot/knee with the rope.

13.Second part of this stretch is to open up the knee angle to almost a

straight position still bringing the knee to the opposite nipple side.

Remember to keep the leg which is flat on the table angled toward the

opposite side this keeps the hip from pulling up. Hint keep the foot locked

under something heavy. Do it 10X, holding each time for only 2 seconds. The

legs muscles must be actively stretching toward the opposite side

chest/nipple while assisting with the rope. These to rope stretches stretch

your lateral hip rotators.

stomach exercises and quad stretches

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