12 September, 2011
How to Do Ab Exercises at School
Between coursework, your social life and afterschool activities, you just don't have time to dedicate to a separate core workout. With a little effort, though, you can squeeze in a few ab workouts whether you're studying, changing classes or listening to a lecture. You don't have to call attention to yourself by dropping to the floor for a round of crunches, either. Fit these moves in without embarrassingly obvious effort.
The stomach vacuum trains your transverse abdominis, a deep muscle that lies inside your abdominal wall. It supports good posture, keeps your organs tucked in and serves as a power point for sports moves and daily activity.
Do the move sitting in lecture or while studying.
Sit in a chair with your feet planted firmly on the floor. Your arms may rest on a desk or lightly on the chair arms, if it has them.
Exhale and pull your belly so it feels like it's touching your spine. The contraction is tight and intense.
Hold for 10 seconds and release. Do often as you work your way up to 60-second holds.
Plank position is a classic, effective ab exercise. It's about as all-encompassing as you can get, training the rectus abdominis — the superficial front of your abs — as well as the sides of your abs and the deep transverse abdominis.
Drop to the floor to do plank any time there's some freedom in your schedule and a clear space. Sneak the plank in more subtly by doing the move with your hands on a courtyard bench, chair in the lunchroom or desk in class — just make sure the instructor doesn't mind.
Get into the top of a push-up position, but put your hands under your shoulders.
Prop up on your toes as you keep your body rigid and your belly pulled in toward your spine.
Hold for 20 to 60 seconds at a time.
This ab exercise is similar to yoga's Tolasana, or Scale, pose. It requires wrist and arm stamina.
Sit cross legged on a chair with no arms. Alternatively, sit in full Lotus pose if it comes relatively easy to you.
Place your hands flat on the seat next to your hips, or grasp the underside of the chair seat.
Squeeze your abs in tightly as you press down to hover your butt and possibly your legs off the chair seat.
Hold the hover for 10 to 15 seconds at a time. Release softly to the seat to finish.
Lunge with Rotation
Don't waste your time just walking between classes, do a solid ab workout as you move. Now, if you're looking for ab exercises you can do sneakily, you'll probably want to skip this one. But if you want a move that trains your butt and thighs as well as your abs, this lunge with rotation is for you.
Stand feet hip-distance apart. Hug your backpack or stack of books against your chest.
Step your right foot forward into a lunge by bending your right knee to about a 90-degree angle. Simultaneously rotate your torso -- including any weight you might be holding.
Twist back to face forward as you bring the left foot forward to meet the right. Lunge with the left leg next and rotate left. Continue to alternate the lunges for 10 to 12 repetitions, or until you reach your destination.