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
• 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
• 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

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
• Hold for 5 seconds
• Sit up slowly, setting heels back on the ground
• 5-10 repetitions

• Article written by:
• Thomas E. Hyde, DC

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