Want stronger abdominals but not sure where to begin?
Below are step by step instructions for some of my favourite abdominal exercises. There are variations for everyone and you can take your time getting to grips with one before moving on to the next.
REMEMBER – You should feel NO pain in your lower back and you should only attempt these exercises if you are fit and well. Not sure? Check with your GP first!
Lateral/intercostal breathing
1. Begin in neutral spine and pelvis – feet on the floor, knees bent, tailbone heavy and on the floor. You should have a slight arch in your lower spine, enough to slide a hand underneath and if you put both hands on your pelvis/lower abdominals it should feel level
2. Take a breath in through your nose and try to imagine your lungs filling up and pushing your ribcage out to the sides and back. Try not to let your stomach push out too much. As you exhale through your mouth feel your abdominal muscles contract and your ribcage begin to go back in.
3. Repeat this as many times as you need in order to begin to naturally do this without thinking about it too much.
Single Leg Lifts
1. Begin in a neutral spine and pelvis
2. Using the breathing technique above, inhale to prepare
3. Exhale, lift one leg into a ‘table top’ position – the angle of your knee stays the same, you lift your thigh towards you so your knee is over your hip and foot in line with your knee
4. Inhale, lower that leg down
5. Exhale and repeat on the other leg
6. Repeat ten times, have a 30 second break and repeat again 10 times
Make sure that you don’t arch your lower spine more and aim to keep the neutral position of the spine and pelvis
Double Leg lift
Once you can do the single leg lift with confidence that your spine and pelvis stay in neutral, then try this. Remember you can always go back to the previous exercise if you need to!
1. Begin in a neutral spine and pelvis
2. Using the breathing technique above, inhale to prepare
3. Exhale, lift one leg ‘table top’ then continue to exhale to lift your other leg to ‘table top’ as well
4. Inhale lower one leg down followed by the other
5. Repeat ten times, have a 30 second break and repeat again 10 times
Remember to keep the spine and pelvis in neutral. It is natural for the lower spine to lose some of the arch at this point (go towards the floor) but it should not arch more! There should be no pain in your lower back and your stomach muscles should be pulling towards to floor not pushing to the ceiling.
If you would like any help in your fitness journey or would like help in rehabilitating an injury, then please contact me!
Chloë
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