Abdominal Strengthening Exercises


Abdominal muscle strengthening is important for strong core muscles. In addition, you may prevent the occurrence of abdominal strains by toning well your abdominal muscles.

If you are just starting out with these abdominal exercises, make sure that you do not overdo them. Let your body be your guide when performing these exercises. Remember to continuously breathing while performing the exercises. Your physical therapist can help you find the right abdominal strengthening exercises based on your current level of fitness.

Abdominal Strengthening Exercises

Pelvic Tilting
  1. Lie on your back with your knees bent, keeping your feet flat on the floor.
  2. Gently tighten your abdominal muscles making sure to press the arch of your back into the floor.
  3. Hold for 5 seconds or 5 counts.
  4. Do this 10 times.

Partial Abdominal Curls
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Clasp your hands behind your neck making sure that you are looking straight up to the ceiling. Keep your elbows pointing out to your sides.
  3. Tighten your abdominal muscles and slowly lift your shoulders off the floor, just enough to clear your shoulder blades off the floor. Don’t bend your neck.
  4. Hold for about 3 counts or 3 seconds.
  5. Slowly lower your shoulders toward the floor.
  6. Repeat 10 times for 3 sets.

Diagonal Abdominal Curls
  1. Repeat procedures 1 and 2 in partial abdominal curls.
  2. Tighten your abdominal muscles and lift your shoulders off the floor, this time, rotate your trunk toward your left as your clear off your shoulder blades off the floor.
  3. Hold for 3 counts or 3 seconds.
  4. Slowly lower your shoulders toward the floor.
  5. Repeat, but this time, rotate toward your left.
  6. Repeat 10 times on each side for 3 sets.

NOTE: When performing partial and diagonal abdominal curls, remember to keep your elbows pointing outward on your sides. Avoid lifting your head, neck and shoulders with your hands.

Lower Abdominal Exercise
  1. Start out lying on your back with your knees bent and your feet flat on the floor.
  2. Lift your feet clearing them just a little off the floor while performing pelvic tilting. Make sure that your knees are pointing toward the ceiling.
  3. Slowly lower your right foot just enough that it barely touches the floor.
  4. Bring your right foot back up.
  5. Do the same with your left foot.
  6. Repeat 10 times for each side.

You can increase your number of sets to 3, 10 times each as your lower abdominal muscles become stronger.

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