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 with bending of the hip

Lie on your back (dorsal decubitus position) with your knees bent, the soles of your feet flat on the floor and your hands crossed behind your head. Make sure that the whole of your spine is firmly resting on the floor.

Breathe in and, without breathing out, lift your right shoulder, directing the right elbow toward the left knee and keeping the left elbow resting on the floor. At the same time, slowly move your left knee to the right elbow, keeping your leg bent, until your knee and your elbow touch each other. Then, lower the chest to the starting point while lowering the leg, without resting your foot on the floor, but leaving it suspended. Once you have reached the starting position, begin the same movement on the same side until a series has been completed.

You will do several movements on the same side. The number of repetitions in each series will increase as you improve your training. 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: the same as the first. Fourth: the same as the second.

Note that each series begins with a different side.