Abdominal exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Lower abdominals Oblique and transversus Upper abdominals Frontal abdominal sit-up Raising of trunk with support Raising of trunk without support Abdominal pull while kneeling Paravertebral exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Upper abdominals: Frontal abdominal sit-ups

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

Breathe in and, while breathing out, slowly raise your shoulders and the upper part about 30 degrees from the floor toward the knees. During the contraction you must direct your head toward your knees, and not raise it vertically. Once you have reached the highest position, hold it for at least one second and then slowly lower yourself.

The position of hands and arms is worth describing. During the contraction, the hands shall remain crossed behind your head, but should not exert any effort forward. If they do, this will not help you to perform the exercise but may cause pain to the cervical spine or head. If you are not able to keep your arms relaxed, place them on the floor when lowering your chest and, when raising it again, lift them horizontally directing your hands toward your knees. Another alternative is to keep your arms crossed.