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Exercise Guide - Abs
Abs Quick links
The Abdominal Plank
Stability ball crunch
Dead bug
Stability Ball Back Ext
Side Plank
  
Abs The Abdominal Plank

Body muscles Used

  • Rectus Abdominis
  • Transversus Abdominis
  • Obliques
    		•
    The steps
    1. Start in a kneeling position with a ball arms length from body
    2. Flex hips and lower elbows onto the ball
    3. Extend hips and knees to start the exercise
    4. Distal balance is maintained from the balls of the feet
    5. The elbows are to be kept in line with the shoulders
    6. Maintenance of a neutral spine position is essential
    7. Duration is variable and dependant on the persons needs
    8. Repeat the process for the required repetitions

    Options
    A foam roller could be utilised instead of a ball

     
    Abs Stability ball crunch

    Body muscles Used

  • Rectus Abdominis - (flexion of the spine)
    		•
    The steps
    1. From a seated position walk forward until the sacrum is resting upon the ball
    2. The fingertips are in contact with the temples, feet pointing forwards, and knees are in line with hips
    3. For the start phase, let the whole of the spine mould around the ball
    4. For the finish phase, come up flexing the spine forward
    5. Repeat process for required repetitions, at required intensity

    Options
    Abdominal crunch on a mat.

     
    Abs Dead bug

    Body muscles Used

  • Rectus Abdominus
  • Transversus Abdominus
  • Hip Flexors
    		•
    The steps
    1. Lay supine on an exercise mat
    2. Start with the hips and the arms flexed at ninety degrees
    3. Extend and alternate legs from the hips, whilst flexing the opposite arm maintaining control throughout
    4. Repeat the process for the required repetitions, at the required intensity

    Options
    Incorporate a medicine ball for added intensity.

     
    Abs Stability Ball Back Extension

    Body muscles Used

  • Erector spinae - Extension of the spine
  • Trapezeius - Retraction of the shoulder girdle
  • Transversus - Abdominis, Gluteus maximus
    		•
    The steps
    1. Adopt a kneeling position, with the soles of your feet in contact with a wall, in a wide stance
    2. A ball is placed in front of you
    3. Lever yourself up onto the ball, with the ball resting on the anterior part of the pelvic region
    4. Position finger tips either side of the temples
    5. Raise the trunk up and off the ball, hold the finish position for the appropriate duration, then return to the starting position
    6. Repeat the process for the required repetitions, at the required intensity

    Options
    Back extension on an exercise mat.

     
    Abs Side Plank

    Body muscles Used

  • Anterior deltoids
  • Obliques
  • Transversus abdominis
  • Erector spinae
    		•
    The steps
    1. Start in a side-lying position with legs stacked on top of each other
    2. Keep the supporting elbow in line with their should
    3. Elevate the trunk
    4. Body should be held in a 45 degree angle to the floor
    5. Hold a neutral postural alignment
    6. Duration is variable and dependant on your needs
    7. Repeat the exercise on the opposite side
    8. Repeat the process for the required repetitions

    Options
    Insert 'Disc-o-sit' under elbow for added instability.