| 1 Basic abdominal
Lie on your back with your knees bent at right angles with your feet facing forward, flat on the floor. Make sure that your lower back is not arched or flat against the floor. It should be in a "neutral" or natural position with a small gap between the floor and your back. Breathe in deeply and "* then, while breathing out, try to pull your belly button back in towards your spine - imagine you are zipping up a tight pair of jeans. Hold this contraction for about 5 to 10 seconds, breathing in and out at the same time. Begin with two sets of 15 repetitions and progress to three sets of 15 to 20 repetitions.
2 Alternate arm/leg raises
Start by positioning yourself on all fours and brace the abdominal wall. While maintaining a neutral curve of the lumbar spine, raise the right arm and the left leg until they are in line with the trunk, while preventing any rocking of the pelvis or spine. The leg should be raised only to the height at which you can control any excessive motion. Then perform the exercise raising the left arm with the right leg. Begin with two sets of 15 repetitions and progress to three sets of 15 to 20 repetitions.
3 Bridging
Lie on your back, knees bent with feet on the floor and arms resting at your sides. Activate the abdominals and squeeze the gluteal cheeks, then lift the pelvis and hips off the ground by gently curling one vertebra at a time off the floor until the hips are aligned with the knees and shoulders in a straight line. Hold the position for 10 seconds and then slowly lower the pelvis back down to the floor. Begin with two sets of 15 repetitions and progress to three sets of 15 to 20 repetitions.
4 Core Crunch
Start by supporting yourself with the forearms resting on the mat, elbows bent at 90°, and the toes on the mat. Maintain the spine in a neutral position and slightly bend your knees. Keep your gluteal and abdominal muscles engaged and your head level with the floor. Start by holding the position for 30 seconds, working up to one minute for two to three repetitions. If your lower back sags and you feel any discomfort, either adjust your position or release it and rest.
5 Lunge
Stand with feet shoulder-width apart. Take a big step forward with the right leg. Lower your body straight down by bending your left hip and knee until your right thigh is parallel to the floor. Ensure that the right knee is not pushing forward beyond the toes of the right foot. Contract the glute of the left leg and push yourself back into the starting position being careful not to arch or use the back. Perform the same movement with the left leg. Begin with two sets of 15 repetitions and progress to three sets of 15 to 20 repetitions.Prone |