Day 4 - Abdominals

Difficulty - Easy-Moderate
Muscle Groups Addressed - Abdominals

There are a million ways to work your abdominal muscles and your core. Your trunk or midsection is the most commonly worked muscle in any strength and conditioning routine. No matter if you're pushing or pulling, you most likely contract your core to steady yourself and concentrate power into the muscles being isolated... If you're NOT thinking about your core during each and every exercise, START.

For our purposes, I'll show you a simple way to work your abs at your desk without rousing too much suspicion.

A typical abdominal exercise involves contracting your rectus abdominis (try not to giggle, this is your front abdominal wall, or your six pack... trust me, you have a six-pack, even if you can't see it under the belly flab) or your obliques in a dynamic motion - flex, release, flex release, etc... You also have the option of performing an isometric abdominal exercise, as shown here in my v-sit up position. Again, play around, you can do so many things here. I'm raising my hands to my feet and holding. You can slowly pulse; you can lower your back and legs to the floor, then back up; you can bring your knees to your chest to perform what's called a jack-knife sit-up. As long as you flex at your waist, instead of just curving your back, I'm happy.

Here's the work-friendly version. You can do these all day long under your desk without anyone ever knowing! Sit close to the edge of your chair so your straightened legs hang off the end. You can use your hands to lightly stabilize yourself or you crazy animals can go hands-less. Now, slowly raise your legs (still straight!) so that they're parallel with the floor. Hold here for a slow-count of 5 seconds. Then relax the heels (legs remain straight!) back to the ground for a second. Repeat. You may start to feel these in your hips, which is normal. To loosen those hips up... with feet planted on the ground and knees spread slightly wider than your shoulders, pitch your body forward until you feel a gentle stretch in your hips. Then go back to it!