Lower ab Strengthening

EXERCISES FOR THE LOWER ABDOMINAL MUSCLES
THE EXTERNAL OBLIQUES AND RECTUS ABDOMINAL

This is a progression of exercises to strengthen and learn to control the lower abdominal muscles. These muscles affect pelvic tilt and the appearance of the abdomen.

Once you can correctly perform the easiest level, you can progress to the next level and omit the previous exercise.

Do not progress to the next level until you can move your leg without your back arching for 10 repetitions of the exercise. Your back may not be flat against the floor but you should stay in a constant position and not move or arch. You should also be able to keep your abdomen flat. Do not hold your breath. To break that pattern, breathe out when moving the second leg.

POSITION:

Lie on your back with hips and knees bent and feet on floor. Place finger tips on each side of the abdomen just above the pelvis and below the rib cage.

METHOD:

Pull abdomen up and in, as if to tuck under your ribs.

Your stomach will be flat or concave. The arch in your back should be reduced

Back-22 Pelvic Tilt

Flatten back by tightening stomach muscles and buttocks.

Hold 30 seconds. Repeat 5 times