Abdominal exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Lower abdominals Pelvic tilt while standing Pelvic tilt in decubitus position Balancing of knees Elevation of knees in suspension Oblique and transversus Upper abdominals Paravertebral exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Lower abdominals:

Pelvic tilt while lying on your back

Lie on your back ("dorsal decubitus position") with knees bent and the soles of your feet flat on the floor. You will note that most of your back rests on the floor, but that the lower back (the lumbar area) forms an arch which is above the floor.

From this starting point, the exercise consists of making the lumbar column touch the floor. For this you must tilt the pelvis, that is, contract the stomach (the abdominals) and, when you do this, you will note an upward movement of the buttocks.

Once you have made the lumbar spine rest on the floor, hold this position for 5 seconds. Then return to the starting point and repeat the movement until the series has been completed.