THAT ARE USEFUL FOR THE UNWIRED JAW
JAW AGAINST A FORCE :
Place you fist under your chin and press up while you open your jaw repeat
25 times 4x/day
YOUR JAW AGAINST A FORCE
Place your thumb upwards against your upper teeth while you push down
against your lower teeth with your index finger and close your mouth while resisting with your fingers. Repeat 25 times 4x/day
YOUR JAW SIDEWAYS AGAINST A FORCE
Hold your right fist against your lower. Now move your jaw sideways to the
right while resisting the movement with your fist; then hold your left
fist against your left jaw and move your jaw sideways to the left against
your fist. Do each of the above 25 times 4x/day.
TEDíS ABDOMINAL MUSCLE EXERCISES DESCRIBED
(This exercise is performed upon arising; it took about 18 months to attain the ability to accomplish 700 sit-ups at
On April 15 2004, three
year after posting, this page I posted a new page showing how I now do the
abdominal crunches exercise. My present weight is 169 (formerly 185) and I
have lost 4 inches form my waist (formerly 39 inches). I will be 65 on
September 22. See the exercise
POSITION AND MOVEMENTS FOR MY FIRST 100 ABDOMINALS (FIRST 10-25 FOR THE
Begin by lying on your back
with both knees bent and both feet on the floor comfortably apart and both
arms stretched out behind your head.
The exercise starts from this
foot remaining planted on the floor, I
flex/bend my LEFT leg toward my chest until it is 45 degrees or
more with my torso and simultaneously raise my torso using my abdominal
muscles to bring my upper body 20-40 degrees off the ground (head rises 12-15
inches off the ground). Your neck does not bend/flex at all.
I raise my torso about 16 inches
using my abdominal muscles to complete the action.
(NOTE: without using your abdominal muscles you
can achieve only 6-8 inches of body lift. Then your abdominal muscles will
supply the force to complete the motion upward to itís maximum).
At the same time as I am flexing my leg toward me, I bring both my hands/arms from behind
my head forward outstretched to each side my RIGHT leg.
Arms come from start position and
embrace right leg for 100 repetitions.
|Arms come from start position and
embrace left leg for 100 repetitions.
The action is completed with flexed leg and both arms returning to the
outstretched position EXCEPT THAT the leg is not
allowed to touch the ground and remains throughout the exercise 3-6 inches
above the floor.
Hold the flexing and extending
leg 3-6 inches above the floor at all times.
I repeat the above 100 times.
During the next set of 100 abdominal
sit-ups (second set of 10-25 for the uninitiated) your LEFT
knee is bent so that your left foot is planted on the ground
and keep it there. Then I flex/bend my RIGHT leg
toward my chest until it is 45 degrees with my torso and simultaneously raise
my torso using my abdominal muscles to bring my upper body 20-40 degrees off
the ground (head rises 12-15 inches off the ground). At the same time I bring
both my hands/arms from behind my head forward outstretched to both sides of
my RIGHT leg.
TRAIN DONíT STRAIN. DO THE
EXERCISE EVERY DAY BEGIN WITH DOING 25 TO EACH SIDE, BEGIN BY LIFTING YOUR
TORSO ONLY 4-10 INCHES GRADUALLY BUILD UP FREQUENCY OF EACH SET AND THE HEIGHT
YOU LIFT YOUR TORSO GRADUALLY. I SUGGEST INCREMENTS OF 5 EVERY WEEK.
(I do my set of 700 sit-ups without rushing in about 18 minutes, that
is, about 30 sit-ups/40seconds.)
POSITION AND MOVEMENTS FOR third set
of 100 ABDOMINALS (third set of 10-25 for the uninitiated): You begin as you
began above that is, bend your RIGHT
knee bent so that your foot is planted on the ground and
keep it there, and repeat as above at the start (LEFT
leg is flexed and extended), EXCEPT THAT
both arms are extended out from your body to the right and left, rather than
in back of your head, and as
the legs are flexing you flex your arms inward and cross in front of your
|Starting position for the third and
||Arms cross in and then extend back
For the fourth set of 100 abdominal
sit-ups (fourth set of 10-25 for the uninitiated) bend
your LEFT knee so that your foot is planted on the ground
and keep it there and. I flex/bend my RIGHT leg
toward my chest until it is 45 degrees with my torso and
simultaneously raise my torso using my abdominal muscles to bring my upper
body 20-40 degrees off the ground (head rises 12-15 inches off the ground).
Your neck does not bend/flex at all. Note: Without using your abdominal
muscles you can achieve only 6-8 inches of body lift. Then your abdominal
muscles will supply the force to complete the motion upward to itís maximum.
At the same time as the legs are flexing you flex your arms inward and cross
in front of your chest. As your leg extends back your arms go back to an
outstretched position 3-6 inches above the ground.
At the fifth set of 100 abdominals
(fifth set of 10-25) bend
your RIGHT knee so that your foot is planted on the ground
and keep it there and change back to flexing and
extending the LEFT leg while extending your arms forward to your
right leg and then in back of you.
For the sixth (last) set of 100 sit-ups (10-25 for the uninitiated), bend
your RIGHT knee so that your foot is planted on the ground
and keep it there. I change back to flexing my
RIGHT leg and repeat the exercise as I did at the very start (arms
moving front and back to the knee that is bent.)
In essence at
the end of each set (for me at the end of each 100) replant the other foot on
the floor and lift your torso to the opposite leg which you are pulling in and
I do this exercise 5x-6x /week. I ask my
self, ďWhy do thisĒ?
1. Because I am afraid of dying before my time is up.
2. I can do it.
3. If I can't do it I know I am dying.
4. I feel GOOD about my self.
5. I have no back problems because the key to avoiding back problems is to
keep your abs strong.
6. I am mostly sedentary so exercising is very important.
7. Regular exercise directed at the abs region helps to keep your bowel
8. The exercise is has mixed benefits a. aerobic and b. it is keeping your
limbs and abs exercised all at the same time.
9. I simply feel good about myself .
10. I am now habituated to the exercise and feel if I did not do it I am
losing out on something good for me that day.
11. It is my way of thanking the good lord FOR THE DAY I AM BEING GIVEN THIS
12. This exercise for me burns 165 calories. Therefore every 18 times I do
this exercise I lose one pound of fat.
13. I look around at men my age (60+) and I see a lot of decrepitness,
especially abdominal decrepitness and I don't want to go there ever. It is
fact that men get beer bellies even when they don't drink beer so forewarned
is forearmed. Fat on woman gets deposited in the thighs more than the abs.
Finally, 14. There is no better exercise than this for lower back pain.
did I forget to mention it also helps reduce some of the stress and tensions
that mount during the day.
I urge you to develop an exercise regime
preferably one you can do at home that makes you feel slothful and very guilty
if you skip it.
Begin modestly with the frequency and
gradually build up to what is right for you. I also do a 45-minute jog-dance
in place simultaneously with arms moving in various positions with repetitions
totaling 4200. I do this exercise once a week, upon occasion, two times. I
regard this exercise as pure aerobic.
Remember TRAIN DON'T STRAIN. In practice
you will find that by changing the leg you flex and extend every set you can
eventually do the sit ups endlessly. I have been doing this exercise for 3
years now and my back feels wonderful. Remember
sit-ups not only help to keep your waist, hips and stomach firm they
strengthen the lower back muscles as well.