California Family Fitness: Citrus Heights Gym

Bosu Ball Cable Crunch With Side Bends Images Connect a standard handle to each arm of a cable machine, and position them in the most downward position. Grab a Bosu Ball and position it in front and center of the cable machine.... Lie down on the Bosu Ball with the small of your back arched around the ball. Your rear end should be close to the floor without touching it. With both hands, reach back and grab the handle of each cable. With your feet positioned in a wide stance, extend your arms straight out in front of you and in between your knees. Your hands should be at knee level. Keep your arms straight and in-line with the upward angle of the cable. Elevate your torso in a crunching motion without dropping or bending your arms. Maintain the rigid position with your arms. Slowly descend back to the starting position with your back arched around the Bosu Ball and your abdominal elongated. Repeat the same series of movements to failure. Once you reach failure, keep your abs tight and raise your torso into plank position so your back is elevated off the Bosu Ball. Lower your arms down to your side; keep them straight. Start doing alternating side bends; reach for your heels! This finishing movement will focus on your obliques. Tip: Arch your back around the Bosu Ball before each rep to fully elongate your abdominal. This will provide a full range of motion and lengthen your muscle fibers, giving them a much fuller appearance.

Barbell Ab Roll out Guide For this exercise you will need to get into a push-up position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.... While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale. Repeat for the recommended amount of repetitions. Caution: This is a challenging exercise for people with healthy backs. Variation: This is an exercise that, just like the push-up, can also be done on the knees for less advanced athletes.

Body weight Reverse Lunge Images Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and con...trolled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips. This movement can be done completely on one side before switching, or can be performed in an alternating fashion.