Exercise

Abdominal Exercises

By: Thomas E. Hyde, DC
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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
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    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
    Next Page: Back Exercises
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    Thomas E. Hyde, DC
    October 11, 2006
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