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How To: Do a bilateral superman back exercise

The superman exercise can be used to work the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that the superman exercise overloads the spine in a potentially unsafe manner. Thus, contralateral supermans are usually preferred. The contralateral superman exercise involves raising only one arm and the opposing leg (e.g. left arm, right leg). With this technique, there is a reduced load on the lumbar spine. The following are ...

How To: Do a contralateral superman back exercise

The contralateral superman exercise is ideal for working the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that traditional supermans overload the spine in a potentially unsafe manner. Thus, contralateral supermans are usually the recommended alternative. With this technique, there is a reduced load on the lumbar spine. The following are instructions for contralateral supermans:

How To: Do a ball exchange abs exercise

The ball exchange is a fairly simple exercise that can be used to work the core muscles. It should be noted that this exercise requires extensive use of the hip flexors. These muscles reside on the uppermost part of the thigh, and are activated whenever the legs are elevated off the ground from a supine (on your back) position. Supine leg elevation can put a strain on the lumbar spine. Thus, the ball exchange is not recommended for those with lower back issues.

How To: Do a towel crunch abs exercise

The towel crunch is similar to the traditional abdominal crunch. The purpose of the towel is to stabilize the head and provide comfort. It also takes away the tendency to want to pull the chin forward into the chest, which compromises the cervical spine.

How To: Do a double crunch ab exercise

The double crunch exercise involves two movements: a traditional abdominal crunch and a reverse crunch or knee-in. The reverse crunch portion of this exercise is supposed to target the lower portion of the abdomen. However, it is important to note that whenever the knees move toward the chest from a supine position (on your back), the hip flexors are the prime movers.

How To: Do a static V-hold ab exercise

This exercise is challenging! The static V-hold is a fairly simple exercise to perform. But if done correctly and at the right time, it can be very demanding. This exercise is most effective when performed as the last in a series of ab exercises; or basically, when the abs are completely fatigued.

How To: Do a v-up ab exercise

The V-up is one of the more challenging ab exercises. While it may appear simple, there are several factors that make this exercise difficult to execute properly. Some of these factors include timing of the movement, counterbalancing, hip positioning, flexibility, and abdominal strength.

How To: Do a vertical leg crunch ab exercise

The vertical leg crunch is similar to the traditional abdominal crunch. The difference is in the positioning of the arms and legs, as well as the range of motion (the upper back comes higher off the ground). Listed below are instructions for performing the vertical leg crunch:

How To: Do a long arm crunch ab exercise

The long arm crunch is a modified version of the tradition abdominal crunch. When the arms are extended above the head, it increases the level of resistance placed on the abs. Thus, the traditional ab crunch becomes a bit harder to perform. The long arm crunch is slightly different from the traditional ab crunch. This exercise is more of a curl up with the arms extended. Instructions for the long arm crunch are as follows:

How To: Do a flutter kick ab exercise

Flutter kicks are often used to work the lower abs. Generally, flutter kicks are performed at the end of an abdominal workout when the abs are fatigued. In reality, this exercise does very little for abdominal development. The main muscles worked are the hip flexors. So if you are trying to get the most out of your abs workout, there are better options.

How To: Do a scissor kick ab exercise

The scissor kick is often used to target the lower abs. However, this exercise does a poor job of working the abs. The hip flexors do most of the work. This exercise can be used in a continuum of ab exercises, but it should not be used as a primary ab exercise.

How To: Do a supine leg raise

The supine leg raise is often used to target the lower abs. However, when the legs are elevated from a supine position, the hip flexors become the prime movers, not the abs. Leg raises can put stress on the lumbar spine. Thus, alternative exercises are recommended. It is also important to note that the midsection is not divided into lower and upper halves. The rectus abdominis is one muscle.

How To: Do a supine bridge

If you begin to notice that supine bridges are getting too easy, then use the marching version as a progression. The marching supine bridge is the perfect exercise for the glutes! This version of the supine bridge is similar to the original. When marching steps come into play, the exercise becomes more difficult because you briefly have to support your body weight on one leg. You will definitely feel this one working. Instructions for this exercise are listed below:

How To: Improve backward skating in hockey like Jason Ward

Jason Ward gives us tips on how to improve our backwards skating. The first point he makes concerns balance and power. You want to keep your feet shoulder width apart and your chest up. The next point is the "C" it. The more you dig into the ice the more power you will get in your strides; as you push your skate outwards, dig in hard and you will go faster. The third point is to head on a swivel. You want to know what is going on around you, so you need to be able to look behind you and be aw...

News: Rainwater + Solar Power = DIY Rainbow Machine

Artist Michael Jones McKean has harnessed nature with his DIY rainbow machine, a mechanism that uses reclaimed rainwater and solar power to shoot man-made rainbows across the sky at whim. High powered jets and fountain nozzles shoot a heavy wall of rainwater into the air, creating a faux rainstorm. Sunshine does the rest.

How To: You Can Double Tap Your Home Screen to Lock Your OnePlus Phone

By default, most Android phones will instantly lock once you turn the screen off with the power button. Doing so is a surefire way to secure your device when you walk away, but what if there was another way to accomplish this even faster? If you're using the OnePlus Launcher on your OnePlus phone, there's something you can do to lock your phone instantly without pressing the power button.

How To: Hate Ugly-Looking Power Strips? Make This Sleek DIY Power Outlet Box for Your Desktop

One of the biggest downsides to having so many gadgets is that you never seem to have enough outlets to power them all. Most of us have a power strip or two to solve this problem, but Instructables user dlewisa wanted something a little nicer looking, so he built this DIY desktop power outlet. For the housing, dlewisa put together a small wooden box using a nail gun and wood glue. He used a sander to round off the corners, then filled in the gaps with wood filler and painted it. You could als...

How To: Hack Battery-powered Christmas Lights Into Laptop Holiday Decorations

Christmas is the time to splurge— not just with presents and food— we're talking decorations. It's that time of year when verdurous fir trees take up half of your living room, when waving elf figurines silhouette your front windows, when Rudolph flies from the rooftops, Santa in tow. But more than anything else, it's a time when those Christmas lights double tour elctrical bills, dancing to the "12 Days of Christmas" for the whole neighborhood to see.

News: Jet Powered Merry-Go-Round

Every explosive loving, thrill seeking, roller coaster junkie's childhood dream: the jet powered merry-go-round. This steam punk inspired machine is brought to you by Brooklyn-based arts collective The Madagascar Institute. More images below the video.

How To: Start a Briggs and Stratton Power Generator After 3 Years

My Briggs and Stratton power generator wasn't used for 3 years. Trying to start it again, lead to some problems. The video will show you the true story and the solution. The first problem was, that it lost some fuel - the fuel pipe was broken. In good hope I tried again to start it, but it stopped within seconds. A check of the spark plug to find a very dirty one. After cleaning the spark plug, the engine ran, but only for a few seconds. It lost a lot of fuel and stopped again. The fuel was c...