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Dumbbell Side Bends – Stand with the feet shoulders width apart. Place the left hand behind the neck and hold a dumbbell in the right hand. Bend the body to the left side and return to starting position. 4 sets of 10-20 reps, change sides and repeat. 4 sets per side
Side Crunches – Lie on your side and place your hand along side your ears. Bend to one side bringing a knee out to the side and up touching your elbow. 4 sets of 10-20 reps, change sides and repeat. 4 sets per side
Crunches – Lie on your back and place hands either across your chest or lay them alongside your ears. Do not pull on your head! Flex hips and knees to 90 degrees, lift shoulders off the floor using the abs and move the knees up to the head. 4 sets of 20 reps increase the reps by 10 every week until reaching 100 then increase the sets by 1 each week.
Leg-ups – Lie on Back in front of a heavy table or piece of furniture bring les up so that your body is making an “L” shape. Trust your legs up like you were trying to touch a spot on the ceiling your butt should come off the floor a few inches. Do not swing legs just slow and controlled motion 4 sets of 10-20 reps
High Calves Sit-ups – Lie on back placing calves on a bench, chair, or couch. Place the hands either across your chest or lay them alongside your ears . Using the abs lift the shoulders off the floor trying to touch your head to your knees or at least the knees to your elbows. Return to starting Position and repeat. Start with 4 sets of 20 and increase by 20 every 2 weeks. Increase the sets after reaching 200 by 1.
Legs Raises – Using a dip bar, leg raises station or a chin-up bar raise the knees to the chest using the abs and the hip flexors.. To increase the difficulty of the exercise legs may be kept straight . Holding the legs against the chest longer when raised increase the difficulty. Start with 3 sets of 20 and increase by 10 every 2 weeks. After 8 weeks increase the sets by 1.
Back Extensions – Find a couch or a padded bench that has something that can anchor your feet. Lay face down with your hands behind your neck. Start with your thighs flexed and raise your upper body to a positions parallel to the floor. Make sure the back has a slight arch to it to reduce any injury to the lower back.
You can add twisting from side to side when rising to also work your obliques or weight to make the exercise more difficult. Be careful when twisting to not have a jerking motion or twist too far because it can cause low back problems. Twist after several weeks of regular back extensions.
This exercise works the buttocks, and thigh biceps. It also has a secondary effect on the spinal erectors and other lower back muscles. Back extensions stretch all the sacrospinalis muscles when flexing the upper body completely. Do 3 sets of 20 reps to start out with and increase the reps by 10 a week to a hundred before adding another set on and repeat.
Broomstick Twist – Stand with the feet shoulders width apart. Hold the broomstick across the shoulders behind the neck. Do not hang or pull on the broomstick. Rotate the body side to side; keep the pelvis from moving by contracting (flexing) the gluts. Rotating the body from side to side works the right, left, internal, and external obliques. It works the rectus abdominis and the spinal erectors. To increase the intensity of the workout use a bench or squat bar and increasing the weight after this becomes too easy. You may also bend over at the hips to increase the difficulty of the exercise. Do 2 sets of 100 reps and increase the reps by 20 each week after reaching 200. Increase the sets by 1 every two months.
Superman’s – Lie face down on the floor. Lift your arms legs and head off the floor. If it hurts to lift your neck use just the legs and the arms. Hold this position for 5-10 seconds and bring the arms and legs back down and repeat the process. This exercise works the spinal erectors, and the obliques. To increase the intensity on the obliques add a turn to the right and left with the torso. Also to increase the difficulty raise the opposite arm and leg at the same time and hold it there for a count of 5 and repeat with opposite side. To start do only 4 sets of 20 reps increase reps by 5-10 each week until reaching 50, then increase the reps by 15-20 each week until reaching 200.
These exercises will not only help problems with your back and help strengthen your stomach muscles, but will allow you to shoot more accurately because of the stabilization that the body will have. Having a solid core will allow you to hold any position longer when in the field, allows you to be more comfortable hiking, packing an animal off a mountain, and will allow you to sleep better at night which means you will be more energetic in the morning and able to hunt and / hike for longer periods.