20 minutes Solid? That's pretty impressive, way to go girl! As for abdominal excersises, I do about 6 different ones per day :) Step one, Forget about sit-ups, they are killer on the spine, instead do short crunches, they are much safer and you'll get the sames results. The best way to do a crunch is flat on your back, knees bent, feet on the floor, and heand clasped behind your head, or to the side of your head by your ears. Now instead of sitting all the way up, then planting you back on the floor like a sit up, you are going to lift up towards your knees, but only about half the way of a sit up, you will then go back doen, but not let your back rest on the floor. Continue this motion for the desired amount of reps. For your fitness level, 50-100 will be good, in 20 rep sets with about 30 seconds of rest between them. Another is the leg lift. Lay flat on your back, arms to your sides. Now, lift your legs 90 degrees, then slowly let them down till they are 6 inches off the ground. Hold them there for 30 seconds then lift them 90 degrees again, hold them there for about 15 seconds, then lower down again till there are again 6 inches from the ground and hold for 30 seconds. Repeat this about 6 times, or as long as your fitness will allow. My next would be the plank, but someone already covered it :) So we wil move on. The bicycle is physically demanding, yet a great workout. Lay down on your back, hands clasped behind your head, elbows out. Bring your knees to your chest and lift your shoulder blades off the ground. Straighten your left leg and turn your body to the right (You are bringing your left elbow towards your right knee, now bring in your left leg while straightening your right let and bring your right elbow towards your left knee. You will notice that your legs moved like you were pedaling your bicycle, this is the concept. The twisting motion combing with the leg motion help contract both your lower and upper abdominals. Do this about 30 times. There are a few more I do, but they may be a bit harder on your back. However you should be more than fine with these :)If you decide to do all these in one sitting, then do about 18-25 reps of each! Good luck!!!
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Another is the leg lift. Lay flat on your back, arms to your sides. Now, lift your legs 90 degrees, then slowly let them down till they are 6 inches off the ground. Hold them there for 30 seconds then lift them 90 degrees again, hold them there for about 15 seconds, then lower down again till there are again 6 inches from the ground and hold for 30 seconds. Repeat this about 6 times, or as long as your fitness will allow. My next would be the plank, but someone already covered it :) So we wil move on.
The bicycle is physically demanding, yet a great workout. Lay down on your back, hands clasped behind your head, elbows out. Bring your knees to your chest and lift your shoulder blades off the ground. Straighten your left leg and turn your body to the right (You are bringing your left elbow towards your right knee, now bring in your left leg while straightening your right let and bring your right elbow towards your left knee. You will notice that your legs moved like you were pedaling your bicycle, this is the concept. The twisting motion combing with the leg motion help contract both your lower and upper abdominals. Do this about 30 times.
There are a few more I do, but they may be a bit harder on your back. However you should be more than fine with these :)If you decide to do all these in one sitting, then do about 18-25 reps of each! Good luck!!!