STRENGTH TRAINING

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Single Dumbbell Toe Tap Abs

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body, which was voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
This exercise is a variation on the standard abdominal toe taps. By adding the weight of the dumbbell, you further challenge your abs and develop greater strength.

Muscles Worked
Abdominals

Starting Position
Take a single dumbbell in both hands, holding it by the end caps. Lie on your back on the floor, with your arms extended overhead. Extend one leg straight on the floor, and bend the other so that your foot rests on the floor (see Photo 1).

Exercise

  1. From the starting position, simultaneously raise the dumbbell overhead as you lift the extended leg. Your head, neck, shoulders, and upper/middle back should rise off the floor at the top of your lift (see Photo 2).
  2. Continue this motion until the dumbbell meets the toe of the straight leg (see Photo 3).
  3. Lower yourself back to the floor, returning the dumbbell and raised leg to their original positions (see Photo 4).
  4. Repeat these steps for a full set on one side. Then switch to the other leg for the same number of repetitions. Keep your breathing regular throughout the exercise. Exhale as you lift and inhale as you lower your arms and leg.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer. He was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.