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Abdominal Isometric

  • Gently exhale while pushing with moderate pressure into your thighs or an exercise ball.

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  • Tighten abdominal muscles and hold for 5 seconds.

Bird Dog

  • Reach out with the opposite arm and leg.

 

  • Keep back flat and head in neutral position.

Bird Dog w/ Band

  • Reach out with the opposite arm and leg.

 

  • Keep back flat and head in neutral position.

 

  • Use band as shown to increase resistance.

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  • Perform 10 repetitions then switch sides.

Crunches

  • Support head w/ hands trying to maintain a neutral spine position w/ your neck.

 

  • Flex forward slowly, pause, and return slowly to start position.

Crunches w/ Leg Lift

Keep feet approximately 6 inches off ground while performing crunches.

Hand to Heel Rock

  • Maintain a neutral spine position (slight arch in back) as you move your body back towards your heels.
     

  • Hold stretch for _______ seconds.

 

  • Perform _____ sets of _____ reps.

Pelvic Tilt

  • Tighten stomach muscles.

 

  • Try to flatten your lower back into the floor.

 

  • Hold for 5 seconds while exhaling slowly.

Plank 
(on Ball)

  • Be sure to maintain good form- keeping head, shoulder, hips, knees and feet in line. 

 

  • Hold from 5 seconds to 1 minute. 

 

  • Use the theraball for an extra challenge.

Plank Dog

This is exercise is a combination of the plank and bird dog.

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  • Start in plank position

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  • Then extend the opposite arm and leg.

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  • Hold 5-10 seconds.

Plank w/ Leg Extension

  • Start in plank position

 

  • Then lift 1 leg and hold 5 seconds.

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  • Alternate legs.

Praying Mantis

  • While keeping head, shoulders, hips, and knees in line and the ball under your forearms, roll the ball out and extend your arms.

 

  • Pause and return to starting position.

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(Great exercise for upper abdominals)

Push Ups

Keep head, shoulders, hips, and knees in line with each other. 

Side Plank

  • Keep your shoulders, hips and knees in line. 

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  • Raise hips enough to straighten out your body.  You can pivot off your knees or feet.

 

  • Hold 5 seconds.

Sidesteps w/ Band

  • Start in the position shown. 

 

  • Take 10-20 steps to the side then return to starting position.

Skydiver

  • Lie prone w/ arms down by sides.

 

  • Lift upper body and legs at the same time.

 

  • Hold 3-5 seconds.

Superman

  • Lift upper and lower body while raising arms and legs off the table/ground.

 

  • Perform _____ sets of _____ repetitions.

Supine Kick

  • Start by tightening the transverse abdominis muscle
    * Draw belly button up and in ("fog window")

 

  • Slowly straighten 1 leg, keeping the thighs even with each other.

 

  • Return to start postion and alternate legs

 

  • Monitor your hip bones for movement by placing your fingers on the hip bones.

 

  • Attempt to stabilize you pelvis(hip bones) by keeping the abdominals tight.

 

  • Try to minimize or eliminate any movement from under your fingers.

 

  • Breathe.

Transverse Abdominis Activiation

  • Lie supine.

 

  • Tighten the abdominal muscles by:
    - drawing the belly button up and in.
    - exhaling deeply w/ mouth open as if to "fog a window."
    - attempting to pull the 2 hip bones closer together.

 

  • Contract muscles for 60 seconds.

 

  • Try to breathe naturally while keeping the stomach muscles tight.
    These muscles serve as a natural, intrinsic "back brace."
    Use these muscles anytime you are performing an activity that will put stress on your back.

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