Let's get straight into our new blog, working on abs!
I have never met someone who decides that they are okay with
being an oompa-loompa. Considering mass advertisements with flat abs and
good-looking bodies, the American mind has been warped by media and what the
body “should” look like. Athletes in particular are expected to have bodies
that fit to a T, or at least fit into a t (J).
Flat abs are particularly tied to how you eat- those late
night purges on snickers bars and Coke will probably not help you out much. Now
if you want to get abs like an athlete, diet is not enough. A strong core (abs
and back) is essential for tennis- without it, you’re simply not up to par with
your highest potential. So I’ll provide you with some
not-so-fun-but-necessary-and-helpful core exercises to tone your muscles,
sleeking them into the physique that is worthy of a magazine ad and aiding you
in your tennis game (best of both worlds-really!).
These exercises are not only ones you should be doing, but
they do target your lower abs, which is where the dreaded belly bulge settles
(more often on women then men- don’t get me started female/male comparisons,
obviously I’m a little biased).
1.) The
bicycle
The bicycle keeps all of your body moving,
but at the same time can isolate all of the muscles in the lower belly to
continually pump your legs back and forth. Keep your fingers on your temples
(otherwise you’ll start moving your neck and back, which defeats the whole
purpose) and move your elbow to your opposite knee. The pace is up to you-
you’ll feel the burn regardless, but a good starting point is 30 seconds on, 30
seconds off three times through.
2.) The
crabwalk
The crabwalk again keeps your body
moving, and works on your balance as well as your abs. This exercise gets all
of the abs working, including your upper abs that usually get toned quickly
through crunches and a lot of other simple abs exercises. Facing your belly
towards the sky, alternate touching your toes with your opposite hand while on
all fours.
3.) No-idea-what-to-call-this
AKA “Partner toe touches”
You know, explaining abs exercises
through words is actually quite tough- glad that there are players around to
torture with some extra abs routines and video at the same time. J This next one,
although it does say partner, can be done without one. If you do have a
partner, lie on the ground flat and grab your partner’s ankles. Your arms
should be straight up. Pick up your legs to your partner without bending your
knees- they should touch your feet to signal you to go down- NEVER touch the
ground in this exercise. To make it more intense, have your partner throw your
legs down instead of touching- this keeps your abs burning throughout the
entire exercise (burn, baby, burn). Without a partner, grab hold of something
that won’t fall on you (a railing, for example) and do the same thing.
4.) Scissor
kicks and up-downs
Very clever names, I know. Lie flat
on your back, hook your arms underneath yourself, and pulse your legs up and
down without touching the ground. Hence, up-downs. Keep going about 20 times,
and then switch to scissor kicks- same position, crossing your legs over each
other back and forth (sideways). About 20 times, then rest. And again.
When you’re doing abs, it’s
extremely important to complete back exercises as well- the most dangerous
thing (other than a good-looking front and a not-so-much backside) is to not
strengthen your back as much as you strengthen your back; this causes a
disbalance (yes, that’s a word in tennis lingo spell check!) that can end up in
an injury.
5.) Superman
It’s a bird, it’s a plane, it’s a
bunch of junior tennis players training their backs! Lie flat on your stomach,
stretch out your arms and legs, and lift your arms and legs simultaneously off
the ground, and come back down. Point your toes when you do this, and lift up
as high as you can. The more you wait up, the more your back works. About 40
will do.
6.) Alternating
superman
It’s a bird, it’s a plane, it’s a
bunch of junior tennis players that are attempting to coordinate the
alternating superman! Same thing as superman, but now you’re lifting your left
arm and right leg at the same time, then alternating to the right arm and left
leg. About 40 will do.
7.) Weighted
back lifts
Same position but your legs will
lay flat the entire way through this exercise. Grab something with a little
weight- if this is your first time doing this, do it with your racquet. Once
you get better and stronger, you can add 5 or even 10 pound weights to this
exercise. Place the weight behind your neck, holding onto it with your arms.
Lift your upper body with the weight. Do about 15 of these, then rest and do it
again.
8.) I’ve saved the best for last- the plank. The plank is
known to be the best ab exercise there is for abs and core strength. Fold your hands together, lean on your
elbows, and lift the rest of your body up. To make it harder, put your feet
together—to start off, keep them apart. Start off holding on and off for thirty
seconds, but if you can handle that just fine, do a minute on and off. You’ll
feel the burn.
