Abdominal exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Lower abdominals Oblique and transversus Crossed abdominal sit-ups Crossed abdominal sit-up with bending of the hip Rotation of pelvis Rotation of trunk in sitting position Rotation of trunk while bending Lateral inclination Upper abdominals Paravertebral exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Oblique and transversus: Crossed abdominal sit-ups

Lie on your back (dorsal decubitus position) with the right knee bent, the sole of the right foot flat on the floor, your left leg crossed so that the left foot rests on the right knee, and your hands crossed behind your head. Make sure the spine is firmly resting on the floor.

Breathe in and , without breathing out, direct the right elbow toward the outer part of the left knee. Once you have reached the point on the knee closest to where it should be - that which is achieved when raised at 30 degrees - hold the position for at least one second. Then, breathe out while returning to the starting point and repeat the movement until the series on that side has been completed.

Then do the same movement toward the opposite side until the series has been completed. For instance: 10 to the right, 10 to the left, 10 to the right and 10 to the left. Then, a rest interval. Second series: 10 to the left, 10 to the right, 10 to the left, 10 to the right. Third series: the same as the first. Fourth: the same as the second.

Note that each series begins with a different side.