DX•ƒ Training Downloads & Exercises
Sitting Ab Bend Down
Place hands on knees, contract abdominal muscles to pull torso gradually toward knees. Resist with arms. Reverse direction of movement while maintaining constant pressure.
Each rep should take 2-5 seconds.
Perform 10-20 reps.
Standing Ab Bend Down
Place hands on knees in relaxed posture. Increase pressure on knees by contracting ab muscles, slowly bringing the torso toward knees. Maintain pressure on knees while reversing torso movement to return to starting position.
Each rep should take 2-5 seconds.
Perform 10-20 reps.
Ab Table Press
Sitting at desk or table, place hands on table, contract abs pulling torso slowly toward table top. While maintaining pressure, reverse direction of torso movement to return to starting position. (Knees may be brought up against bottom of desk/table to give greater leverage.)
Each rep should take 2-5 seconds.
Repeat 10-20 reps.
Rapid Ab Crunch
Standing or seated, place hands on knees and contract abs briefly (as in a “crunch”) then release and quickly repeat. Reach full strength contraction with each tone of the monitor (one second intervals).
Repeat 10-20 reps.
Knee Ups
Sitting position, place hands on chair arms and raise knees to chest while pressing down on chair arms. Knees may be brought up together or one at a time. Use the monitor tone to establish a pace.
Each rep should take 2-5 seconds.
Repeat 10-20 reps.
Stationary Bike
Sitting position, hands on chair arms, alternate bringing each knee up in a rapid, rhythmical motion as in pedaling a bike. Press down on chair arms to increase level of difficulty.
Minimum 10 seconds.
Sitting Ab Bend Down – Single Hand
Place one hand on knee. Apply downward pressure on knee while contracting abdominal muscles. With opposite hand, reach across in front of foot at full contraction. Maintain pressure as you return to the upright position.
Each rep should take 2-5 seconds.
Repeat 10-20 reps.
Standing Ab Bend Down
Standing with one foot on a stool, place corresponding hand on knee. Apply downward pressure on knee while contracting abdominals muscles. With opposite hand reach down and touch foot. Maintain pressure returning to upright position.
Each rep should take 2-5 seconds.
Repeat 10-20 reps.