How to do One Arm Press & Crunches Exercise

[Music playing] Now, I call it one arm chest press. You are going to do one arm for one minute and one arm for another minute. Now, it looks a lot like the last set that you did for the first set rather, you are going to sit down firmly on the bench. You are going to make sure your back is flat on the bench now. Because you are doing one arm at a time, you are going to keep your feet down in position to hold your weight and hold your weight steady. So, we are going to hold the right arm steady and only move the left arm for one minute and make sure your head is all the way down on the bench, you go up and down a nice smooth motion. [Demonstration] Again, as with the first set chest press, elbow does not go below bench. Press all the way up and all the way down. Okay, that is how you do it. You are going to do one minute on each arm, the opposite arm, hold yourself steady. All right class, so, let us start with the left arm only for one minute. Other elbow is parallel to the bench. Ready. [Demonstration] If you are getting bored, you can only pick it up a little bit and twist the weight in. [Demonstration] The rest of your body is nice and stable, the feet are planted, your weight is stationary. [Demonstration] All right folks let us switch arms. Go to the right arm only, hold the left arm out here, ready. [Demonstration] We are taking another break with the abs in just a few seconds keep that focus. [Demonstration] Weights down, nice job. All right folks, you are doing really well, we are getting really close. We have got two more sets abs and one set of chest and then you are done with your fourth part. All right, but then, a lot of different sets of abs with our feet up in the air, which engage on lower abs. In this set, we are going to keep our feet on the floor and use mainly our upper abs and then we are going to modify it a little bit. We will do a little twisting and reaching for the knees and that one engaged our obliques. So, when we are done today, you are going to have to work every part of your abdominal area. All right, so I will show the next form set, start it with your feet on the floor, again, hands behind the head. I am going to start it simple. [Demonstration] It is important to squeeze the abs, really pull yourself up with those abdominals. So, you want to keep your neck and your hands off. Do not pull with your hands, do pull with your neck. You want to make it all here in the abs and if you have any doubt about it, just to feel the abs, feel the work happening right here. All right, so nice and smooth we will come up and then the second minute, we are going to add a little bit of oblique work by reaching across and across, across. All right class, let us go ahead and get started. Let us show how to do it, hands, behind your head, feet on the floor. [Demonstration] All right, let us move on and do the same thing to— (Audio cut abruptly at this point) 00:06:18