The last two exercises of my abs training for my first training cycle. These are basic exercises that most healthy individuals should be able to perform safely. Supine Lateral Leg Lowers engage the core (providing you consciously turn it on) and the obliques. Reverse crunches on a flat bench engage the rectus abdominals with slightly more emphasis on the lower abdominals. The two previous exercises I posted, plus the two in this video are performed in circuit format before my conditioning routine. However, I strongly recommend that you perform the quadruped exercise everyday until engaging your core becomes automatic for you whenever you workout. This is possible with regular performance, e.g. 2-4 sets of 10 reps with 10 sec holds each rep.
The first two exercises of my ab training routine in my first training cycle. Quadruped is a core training exercise, and is one of the best ways to teach people how to properly engage their core using diaphragmatic breathing. This is Version 1 and involves positioning yourself on your hands and feet, with a neutral spine. As you breathe in, you draw the air right into your belly, allowing it to expand out towards the floor. As you breathe out, you draw your belly button back towards your spine, making yourself as thin as possible. Hold this contraction for 10 seconds while trying to breathe through your nose. Repeat. I will post some more videos with my shirt off so that you can see the contraction better, as well as demonstrate the other versions. The second exercise is a slow crunch. I will post other versions of this in future, but most people should know how to perform these correctly!
2 more days of #academy. Just 2. more. days. Phew- this momma is #tired. I’ve been getting up before #thecrackofdawn and not heading home until well after dark for almost 3 weeks now. This far, its been an amazing #experience and I’m über grateful for all the #time and #effort the training officers have so kindly given. And my “classmates” have been nothing short of #phenomenal. Now to pass the final on Friday... 😳