Captains Quarters Shower: November 2013

Today we introduce the Butterfly Situp, so called as the legs are held in the "Butterfly Stretch" position sitting on the floor with the soles of the feet together and the knees pointing outward.The Butterfly Situp is highly effective because not only does it fatigue the upper abdominals, but it forces the lower abdominals to activate as well, often the harder part of the abdominal wall to exercise. The hip flexors are removed from the equation by the special position of the legs and the complete abdominal wall is worked.The Starting PositionFor this exercise we'll make use of a rolled-up bath towel ~2-4" in diameter positioned beneath the lumbar region to stress the abdominals in a wider range of movement. Without the towel the lower spine will be touching the floor and the distance through which the abdominals must contract to carry out the situp will be decreased. A piece of equipment named the AbMat is actually a decent alternative to the rolled-up towel - the AbMat won't slide and properly fits the lower back - but I highly recommend trying the towel first and saving the $30.Sit down on the floor with the soles of your feet together with your knees directed outward. A floor with some give - carpeting or yoga mat - is preferable to a wood or cement floor. Position the towel roll against your butt. Draw your feet into you as far as you can, sit up as upright as possible, reach forward and touch the ground in front of your feet with both hands.The MovementLift up your arms straight up over your head and at the same time lower your torso backwards until you are lying down on the floor with your arms overhead and your legs still in the butterfly position.To go back to the opening position raise your straight arms up over your face. As they go by your face, look down in the direction of your legs and squeeze your abdominal muscles to pull your upper body off the floor and towards your feet.Complete the exercise by sitting up fully so that your torso is at least vertical with respect to the floor and touch the floor in front of your feet with both hands.Scaling the Butterfly SitupIf the preceding movement is too tough or too easy as prescribed, don't sweat it. There are several ways to scale the exercise so your core is suitably taxed.In the event the movement as prescribed above is too difficult, try sliding your feet out two or three inches away from your body. The farther out your feet are, the greater your hip flexors are able to assist and the less demanding the movement is going to be. Remember, though, that the easier the movement is, the less work you are actually doing on your stomach muscles and the less effective the exercise will be.In the event the movement as prescribed gets to be too easy, the difficulty of the movement can be elevated by altering your hand and arm location. Instead of keeping your arms directly overhead and employing them to assist the movement, instead position your hands on both sides of your head in the common "situp" position. To make the movement even more difficult put your hands on your chest.

For more ab-sculpting waist exercises and hot tips on creating a slimmer, sexier you, check out E-

Related Posts :

Captains Quarters Shower

Wednesday, November 27, 2013

Waist Exercises: The Butterfly Situp