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TM

Abdominals
Straight crunch

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Lay supine, your lower legs can be placed across a bench to relieve tension in the back and to partially avoid the use of your deep hip muscles. Put your hands on top of your legs. Elevate your upper body in a gradual movement till your shoulder blades are off the oor. In this position put extra emphasis on the contraction of the abdominal muscles now slowly return to the starting position. This exercise puts emphasis on the M. rectus abdominus and M. transversus abdominus.

Side crunch

Lay supine, your lower legs can be placed across a bench to relieve tension in the back and to partially avoid the use of your deep hip muscles. Put your hands next to your ears with your elbows out. Elevate your upper body and turn one shoulder in the direction of the opposite leg till the shoulder blade is off the oor. In this position put extra emphasis on the contraction of the abdominal muscles now slowly return to the starting position. This exercise puts emphasis on the M. obliquus abdominus.

Dynamic crunch

Lay supine. From a straight position simultaneously pull in your legs towards your chest and elevate your upper body till your shoulder blades are off the bench.

Scissors

Sit across a bench. Extend your upper body and legs till you are in perfect balance. Now repeatedly cross the legs one over the other. This exercise will work your abdominal muscles in conjunction with your lower back muscles in a isometric fashion. (contraction without movement)

Sit up

Lay supine on a declined bench, elevate you upper body move back in a controlled manner. In the beginning of the upward movement the abdominal muscles are primarily used concentric. At the moment the shoulder blades are off the bench the deeper hip muscles are activated concentric and the abdominal muscles are used isometric.

* text Henk van der Stoep, Sport Physiotherapist DISCLAIMER Please Read; All the information presented on this Exercise Chart is for educational and resource purposes only. DISCLAIMER: It is NOT a substitute for or an addition to any advice given to you by your physician. Before adhering to any BuildingYourBody information or recommendations you should consult your physician. Please understand that you are solely responsible for the way information of BuildingYourBody is perceived and utilized and you do so at your own risk. In no way will BuildingYourBody or any persons associated be held responsible for any injuries or problems that may occur due to the use of this material or the advice contained within. 2004 Buildingyourbody.com