It's summer time and I'm ready for the beach. I've been doing sit-ups for a few weeks now to get my six pack back. But I'm getting sick of doing the same thing over and over. Can you give me some ab-alicious exercises to gain some extra definition?
- Julia Hoffman, '04
You look good enough already. But here are a few abdominal exercises to keep you quiet:
1. Medicine ball throws. For this exercise, grab a decline bench in the gym, a medicine ball, and a partner. Position your body so that your feet are in the footholds and your head is relaxing at the bottom of the bench. Have your partner hold the medicine ball and stand directly in front of your feet. Sit up all the way. At the top of the sit-up, have your partner toss you the ball. Hold the medicine ball and perform a sit-up. At the top of the next sit-up throw the ball back to your partner and have him or her immediately return the ball to you. Repeat for the desired number of reps. To increase the intensity of this exercise, try holding the medicine ball over your head or try performing each sit-up more slowly.
2. Leg lifts. This exercise is one of my personal favorites. Lie face-up on any flat surface. Put both of your legs straight out in front of you. Lift your legs so that they make a ninety degree angle with the ground. Slowly return your legs to the starting position, making sure that they don't touch the ground all the way. Repeat for the desired number of reps. To better balance yourself, try placing your arms out to your sides, at a ninety degree angle to your torso. If lying on the ground is too easy, grab a decline bench, place your hands where your feet would normally be, and adjust the angle of the bench to make the exercise more challenging.
3. Windshield wipers. Lie face-up on the ground with your legs pointing straight to the sky.
Slowly lower your legs to one side, while keeping your legs straight at all times. Then return your legs to the starting position and lower them to the opposite side. If you're doing the exercise correctly, it looks like your legs are a pair of windshield wipers.
I'm from Wisconsin and we don't have any gyms out there. But I want to stay active over the summer and keep in shape. What can I do?
- Melanie Kwong, '07
The most important thing about keeping in shape is staying active. If treadmills and ellipticals haven't spread to Wisconsin yet, then make the best of what you have access to.
Going for walks or bike rides, playing basketball or tennis, even working as a camp counselor chasing little kids around all day: these are all great ways to stay in shape if you don't have a gym membership or if you just want to be outside during the summer months. Just remember to be active! And bring me back some cheese.
