Abdominal Exercises

To be most effective, abdominal exercises should include focus on working the following muscles:

• The abdominal muscles
• The lower abdominal muscles
• The outside (oblique) muscles
  

Pelvic Tilt - Lie on floor with knees bent, feet parallel and arms to the side

• Tighten lower abdominal muscles, pulling the navel and lower back toward the floor, without using buttocks or leg muscles (See Figure 10)
• Hold for 5 seconds
• 5-10 repetitions

Trunk Curl - Lie on floor with knees bent and arms crossed on the chest

• Using upper abdominal muscles, raise trunk of body off the floor slightly, to about 15 degrees (See Figure 6)
• Hold 5 seconds
• Lower trunk slowly to the floor.

To be effective, motion should raise the chest, rather than the head or neck, and only be only a slight lift. Rising too far, to a sitting position, works leg muscles not the abdominals. Water Exercise/Leg Lifts - Stand in the pool next to the side wall with one hand on the edge

• Raise one straight leg slowly to the front
• Lower slowly to the starting position
• 5 repetitions per leg

Also see Water Therapy Exercise Program

Exercise Ball/Sit-ups - Sit on the exercise ball with back in neutral position, feet flat on floor and arms straight overhead

• Lean back, flexing at hips, and pointing toes to ground (See Figure 5)
• Hold for 5 seconds
• Sit up slowly, setting heels back on the ground
• 5-10 repetitions