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Daily Wellness (11/22/12)

by Racer X Virtual Trainer

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To strengthen your core — and take pressure off your back — try the plank instead of the crunch. It’s more effective and safer.

Still doing crunches in pursuit of six-pack abs? Trade in your crunch routine for the plank instead. Not only is it a more effective abdominal exercise, it’s also better for your back. Research suggests that crunches and sit-ups put a hefty load of pressure on the spine, which could put you at risk of a herniated disc. Start on the floor, on your knees and forearms. Clasp your hands in front of you. Your elbows should be directly below your shoulders. Extend your legs behind you and raise your body so that you’re supported by the balls of your feet, which should be hip-distance apart. The position should look like you’re doing a pushup from your forearms instead of your hands. Face the floor, and maintain a straight back. Be careful not to arch your back or stick your butt in the air. Hold this position for as long as you can, eventually working up to 60 seconds as you get stronger. - Source: Cleveland Clinic

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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  1. Gravatar
    Brandon Williams December 03, 2012 at 9:31 am

    what you didn't mention is that Ab exercises have little to do with "six pack abs" and everything to do with a low body fat percentage wrought by a good Diet and regular cardio and resistance work.

  2. Gravatar
    Racer X Virtual Trainer December 03, 2012 at 4:25 pm

    This tip is not as much about getting a 6-pack set of abs as it is pointing to a more effective (and safer for the back) ab exercise. Certainly to get a 6-pack set of abs all you really need to do is lower your body fat to about 6% and voila you have visible abs :)

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