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:Lateral inclination

Stand with a weight in each hand. Initially a weight of up to 1 kilogram.

From this starting point, without moving your feet, legs or arms, lean sideways toward the left so that your left hand descends along the outer part of your left thigh and the right one lifts toward your right hip. Once you have reached the maximum limit of the movement, return to the starting position and lean toward the other side.

This movement must be done slowly during the first repetitions, so that the muscles warm up and the limits of the movement are set, which you must not try to exceed. As you progress through the series, the movement must be done faster, but always in a controlled way.

Once you are able to perform 4 series of 30 repetitions (for each side) each, increase the weight. In this way, as your training improves, you shall increase the weight with which you exercise until you are able to perform the exercise with a weight of 6 kilograms on each side. When you have reached this weight, you do not need to keep on increasing it.