Abdominal exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Lower abdominals Pelvic tilt while standing Pelvic tilt in decubitus position Balancing of knees Elevation of knees in suspension Oblique and transversus Upper abdominals Paravertebral exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Lower abdominals:

Elevation of the knees while suspended

This exercise must begin by avoiding that the feet touch the floor. There are two ways of achieving this starting position.

The first is to hang from a horizontal bar, fixed to the ceiling or to a corner. In this case, hang on to the bar with both hands, with a distance between them slightly exceeding that between your shoulders (position 1). You must make sure the muscles of the trunk (the chest, the upper muscles of the back, etc.) are completely relaxed.

The second way to achieve the starting position consists of placing your elbows on horizontal supports located at a certain height, in such a way that when you hold yourself up vertically, your feet do not touch the floor (position 2). In this case, the supports must be wide enough to allow the elbow to lean in a stable manner and must be covered with a relatively soft material which cushions the weight pressure on the bones of the elbow. You will achieve a more solid grip and will feel more stable if the end of each horizontal support is provided with a small vertical bar to be clasped by your hands. This position forces you to maintain a certain tension in the pectoral muscles, in the upper area of the back and arms, but also allows a better control of the movement of the body. The position will be even better if the support device for the elbows also has a back support, against which you may lean your back.

From this starting point (either one), you must first tilt the pelvis, that is, project it forward slightly hunching the spine forward. Imagine that a horizonal bar crosses you from left to right above the navel or just under your ribs, and try to wrap yourself around it. As a result of this movement, your thighs and knees, which you must keep bent, shall lift forward about 30 degrees. Once you have reached the maximum elevation, hold this position for one second. Then relax slowly and lower them. Repeat this movement until completion of the series.

Make sure that when the knees are lifted, the lift is produced as a result of the pelvic movement - that is, the contraction of the abdominal muscles - and not directly - which is what happens if you contract the psoas.

It is very important that you lower your knees very slowly to avoid any rocking. With position 2 you get a better control of body movement, and may therefore correct any rocking more easily. If position 1 is more comfortable, you must watch more closely that you lower your knees slowly to avoid rocking and , if it should occur, slightly hunch the spine forward while you control the movement.