INSTRUCTIONS:
Abdominal Strengthening Exercises
Single Leg Stretch
Lie on back with the legs extended about 12 inches off the floor. Flex the other leg and bring knee to chest. Hold the flex leg, and raise the shoulders slowly.
Repeat 20 times.
Oblique Lifts
Lie on the left side with legs together and knees bent. Place the left arm comfortably in front of you and place the right hand behind the ear, elbow bent. Exhale and use the oblique’s to lift the right knee while simultaneously lifting the upper torso to meet it.
Double Leg Stretch
Lie on the back with the shins in table top position, parallel to the floor.
Pull your abdominal muscles in to curve your upper body up off the floor. Deepen the abs, bringing the forehead toward the knees. Grasp shins or ankles.
The shoulders should stay away from the ears, and the abs stay pulled in, as you simultaneously reach the arms and legs in opposite directions.
The upper body stays lifted as you reach.
Repeat 20 times.
Hundreds
Lie on back, with legs extended between 90˙ to 120˙ angle. Lift shoulders at 45˙and lift the arms slightly on the sides of the body. Hold the position.
Begin to pump the arms on the side in an up and down motion.
Roll Up
Lie down on your mat with your knees bent, feet hip distance apart and back on the floor.
Reach your arms over your head. And being to slow move towards your knees (like a sit up).
Begin to lower the spine to the floor slowly.
Roll Over
Lie on your back with the arms along the sides, palms down. With the legs together, extend them straight up toward the ceiling at a 90˙ angle.
Continue using the abs and draw the hips and legs over until the legs are parallel to your chest.
Continue deepening the abs as you roll onto the broad part of the shoulders.
Allow the legs to lower toward the chest as you use abs to control.
Slowly place each vertebra down on the mat, one at a time. Roll down until your legs are at 90 degrees.
Repeat 6 times.
