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: Raising of the trunk with support

The starting position is on your back (dorsal decubitus) with hips bent, knees and calves supported on a low table or stool, and hands crossed behind your head. Make sure the spine is fully resting on the floor.

From this starting position, slowly raise the upper part of the back and your shoulders about 30 degrees vertically upward (not toward your knees), lower yourself and repeat. Do this movement very slowly, and hold for at least one second the highest position you are able to achieve with the trunk (about 30 degrees).

The degree of flexion of the hip and the knee must be that at which you feel most comfortable. Make sure that:

• You do not arch your back in a backward position when doing this movement.
• You do not exert pressure with your hands against your head. If you should find it hard to avoid doing this, cross your arms or keep them resting on the floor (in this case, raise them horizontally when contracting your abdominals).