Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Abdominal Exercise 1) Crunches:

  This exercise builds the abs, and helps you get a 'six-pack'. At first done without weight, you later do them with a weight held to your chest to increase the strength and development of the stomach muscles. This weight can be from 10 to 50 pounds, depending on how strong you are. DON'T try to use too much weight with this exercise at first, or you will risk injury to your back. This exercise also benefits the lower chest as well, as the upper abs share connective tissue with the lower chest. All in all, a most beneficial exercise.

Step 1:

  Lie on your back on the floor with your hands behind your neck and your feet on some object like a small stool or chair (see image). Have a friend or family member hold your legs down, if necessary. Stretch the abdominal muscles by arching the back a little, then return your back to the 'flat' position. This should be done just before you 'power up' into your crunch, and helps move the abdominal muscles through their entire range. Now, breathe in deeply.

Step 2:

  Now, tense your stomach muscles and sit up as shown in the image below, using the stomach muscles to pull you up. The movement should be controlled and smooth, NOT  jerky. Exhale as you sit up.

Step 3:

  Now, return to the Step 1 position by lying back slowly, again using the stomach muscles. You have now completed one crunch.

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.

Advanced Crunches on a Decline, with weights..

  Now look carefully at the images below - they show an advanced form of crunch that REALLY works the abdominals. Notice that not only is it done on a decline, it is done with a weight in the hands. Be careful how much weight you use, else you will injure yourself. Generally speaking, you should not begin this more advanced crunch until the ordinary ones have become too easy for you.

  The procedure for doing the crunch is much like that for a normal one, except of course that this one is done on a decline, and with weight. The images below demonstrate the actual exercise..

Advanced Crunch: Step 1

Lie down on a decline, with a weight in your hands.

Advanced Crunch: Step 2

'Sit up' using your abdominal muscles to do the work.

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.