Strong Abs Equals a Healthy Spine!

Andrew Lombardozzi, D.C.
Doctor of Chiropractic
(804) 740-3434

Shape those Abdominals! 

1. The Classic - Focus on your abdominal (stomach muscles) pulling you up.  Keep your hands relaxed.  Do not pull on your neck.

2. Bring knees forward - Bring your knees to meet your elbows.  Keep the focus on your abdominal muscles.

3. Leg lift - Focus on lifting the small of your back 3 to 4 inches up.  Be patient and take your time.  These are great in shaping the lower abdominals.  

4. Side Benders - These are great for the obliques, shaping those love handles.  Keep your elbows and feet in one line as you come up. 

5. The favorite- Don't forget to breath and fucus on your stomach doing all the work.  See how i'm not resting my hips on the ground.  I'm making contact then slowly coming up.

6. Knee to elbow crunch-  This will work a variety of muscles other than the obliques, you'll exercise and tone the gluteal muscles (buttocks) and upper thigh muscles know as the hip flexors.  See how i'm keeping my leg from touching the ground during this exercise.  When your leg is fully extended you can squeeze your butt, this will help strengthen the gluteals and piriformis muscles.

7. Opposites -Focus on your abdominals(stomach muscles) doing the work.  When you get to the top try and hold for a two second count. 

8. Butt Buster - Stabilize your elbows.  Remember only bring each leg up about 6 inches.  Don't try for the moon here people.

9. Give me 20 - The classic pushup!  Keep looking forward and keep your body straight.  See how my elbows aern't out to the side.

Go back to steps 4, 5, and 6 and do the other side.

10. Ankle Grabs - Do not let your scapula(shoulder blades touch the floor.  Get your feet as far away from you as possible and don't forget to breath!!  You want to have to really reach for those ankles 

11. The Rocky Crunch - Again keep your shoulders off the ground and don't forget to breath.  Stay at a medium pace, not too fast.

12. Turn Styles -You want to sit on the ground with your arms crossed.  Slowly twist from side to side. In the beginning this will be difficult and sometimes hard to maintain balance.  Keep with it this one will make all the difference in the world.

Andrew Lombardozzi, D.C.
Doctor of Chiropractic
(804) 740-3434