How to Do
The moderate sailing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate sailing.
Beginning
Start with eight of each and build up from there. Keep your back flat on the floor, knees bent, lower legs parallel to floor, stomach muscles and buttocks tight. Alternate flexed ankles with pointed toes to work the muscles in your lower legs.
Movement
1. Raise your head by placing your hands behind your head and your elbows straight out to the sides.
2. Lift your upper body, then lower it, with your hands behind your head and elbows straight out to the sides.
3. For these abdominal curls, put your arms straight out behind your head. Raise your upper body and your knees to your chest. Simultaneously bring your arms straight forward, outside your knees.
4. For these elbow-to-knee abdominal curls, keep your feet off floor, your arms behind your head with elbows straight out to sides. Curl forward and bring your left elbow to right knee, then right elbow to left knee.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
