The exercises
Detailed below is a session of eight exercises. The exercises are to be performed slowly and smoothly and at no time should you be out of breath.
Sit Ups (Upper Abdominals)
Lie on your back with your legs bent, knees together and feet flat on the floor.
Rest your hands on your thighs
Sit up until the palms of your hands touch your knees
Return to the starting position
Perform the movements in a slow controlled fashion.
Back Arches (Back)
Lie on you front with your legs crossed at the ankles, keep your feet firmly anchored to the floor
Hands and arms straight out in front of you
Raise your upper body off the floor, keep your neck in line with your spine
Hold for one second and then slowly lower to the floor.
Back Arches (Back)
Lie on you front with your legs crossed at the ankles, keep your feet firmly anchored to the floor
Hands and arms straight out in front of you
Raise your upper body off the floor, keep your neck in line with your spine
Hold for one second and then slowly lower to the floor.
Hip and Leg raise (Gluteals and hamstrings)
Lie on your back with knees bent, feet flat on the floor
Place your hands by your side
Raise hips and straighten one leg and hold for a second before lowering
Repeat with the other leg.
Transversus Abdominis (Abdominal)
Place yourself in the kneeling position with your hands on the ground
Hips directly above the knees
Shoulders directly above the hands
Keep the spine in a natural position
Relax the abdominal muscles and let the tummy sag down
Gently pull your tummy button and the area below it towards your spine
Hold for 10-15 seconds and then relax.
Short sit ups (Hip flexors and abdominals)
Lie on you back with knees bent, feet flat on the floor
Rest your hands lightly on the side of you head (not the back of your neck)
Raise your body so that your upper body is at 30-40 degree angle with the floor
Hold for one second before coming down slowly.
Back Extensions (Back)
Sit on the floor with legs bent, feet flat on the floor
Position your hands on the floor behind you to take some of the weight
Raise your body off the floor so that your body is parallel with the floor
Hold for one second and slowly lower.
Twisted Curl (Oblique Abdominals)
Lie on your back with your legs bent, knees together and feet flat on the floor.
Place the left ankle on the right knee with the left knee pointing away
Curl up the right shoulder to the left knee
Keep lower back on the ground
Return to the starting position
Perform the movements in a slow controlled fashion
Repeat with the other leg and shoulder.
How Many and How Often?
Start at one set of ten repetitions. Each week increase the number of repetitions by two. When you reach twenty repetitions increase the number of sets by one and start again at ten repetitions.
The exercises should be performed two or three times a week and be incorporated into your training schedule.
Before You Start
Prior to starting any training program, it is recommended that you have a medical examination to ensure it is safe for you to do so.
