LYING BALL SQUEEZE

The lying ball squeeze is a good exercise to work both the Adductors (inner thigh muscles) and strengthen the core.

To perform the lying ball squeeze you should start on your back, arms extended out to the sides, palms down – this will stop your upper body from rolling around.

With your feet on the floor and knees bent, place a soft ball between your knees, keeping it firmly in place by squeezing your thighs together.

Contract your abs, then slowly lower your knees to one side. Be sure to keep your butt, arms and back in contact with the floor at all times. When your knees touch the floor, return to the starting position, then repeat to the other side.

If this is easy for you, you can make it more difficult by performing it with your feet off the floor. Be sure to keep your legs bent at 90 degrees, pelvis tilted upwards, and use your lower abs to control the movement.

For more advanced exercisers, you can increase the difficulty further by placing the ball between your ankles. When done this way you should take your feet to the side, using your core and oblique muscles to control the movement, and be sure you don’t twist too far around.

Whichever variation you use, a soft ball is better than a medicine ball – no chance of getting hurt if you drop it!

Beginners should aim for 8 – 12 reps each side with feet on the floor; Intermediates 12 – 15 each side, feet off floor, legs at 90 degrees; Advanced should aim for 12 – 15 reps each side, performed with straight legs.

KNEES TO CHEST

 

Avoid this exercise if you have lower back problems.

The starting position for Knees to Chest is flat on the floor, knees bent. To perform the exercise, lift both feet off the floor, ankles and knees together, while pressing your low back into the floor.

Inhaling gently, contract your abs and bring your knees towards your chest. Pause, then slowly extend your legs out. Your lower back and head should stay in contact with the floor throughout the movement, arms pushing down against the floor for balance.

To avoid injury to the lower back, do not allow your legs come up or go out to far – stop while your knees are still slightly bent on the outward phase.

Advanced exercisers can make this more difficult by holding a soft ball between the knees throughout the movement.

Beginners should aim for two sets of 8 – 12 reps, stopping immediately if any pain felt in the lower back area.

Intermediates two sets of 15 – 20 reps; Advanced should do three sets of 20+ reps. Rest for 15 – 20 seconds between sets.

HANDS TO KNEES

 

The Hands to Knees is an ideal exercise for beginners, but will also be effective for more advanced exercisers. As with all abdominal exercises, you should be sure to use correct abdominal technique.

The starting position for Hands to Knees is on your back, legs bent, hands resting lightly on your thighs. Using only the abdominal muscles, curl slowly upwards – first the shoulders, then the upper back – sliding your hands up your leg towards your knees.

When your hands reach your knees, pause, then slowly lower back down. It is particularly important to control the movement on the way back down.

Pause at the bottom, to ensure that you don’t develop any momentum, then repeat.

As with all abs exercises, remember that the slower you work, the more you’ll get out of it.

Your chin should be on your chest throughout the movement – if your neck aches, you can gently support your head with one hand.

Smaller, more controlled movements will yield the best results, really feeling your abs contract the whole time.

Beginners should aim for two sets of 8 – 12 reps; Intermediates two sets of 15 – 20 reps; Advanced should do three sets of 20+ reps. Rest for 20 seconds between sets.

BRIDGING

 

This is an excellent exercise for all levels. Bridging not only works your abdominals, but also the deep lying core muscles that support your back.

The starting position for Bridging is flat on the floor with your hands resting by your sides. Your feet should be flat on the floor, shoulder width apart, knees bent.

Contract your abdominals, low back and glutes, then slowly lift your midsection to form a straight line from your knees, through your hips to your shoulders.

Hold this position for a few seconds, then slowly lower. The whole cycle of lift, hold and lower should take at least ten seconds.

Try and focus on your breathing and feeling your core muscles being worked throughout the movement.

Downward force should only be applied through your shoulders and feet, with the hands merely there to help you balance.

Beginners should aim for two sets of 8 – 12 reps; Intermediates two sets of 12 – 15 reps; Advanced should do three sets of 15+ reps. Rest for 20 seconds between sets.

BASIC SIT UP

 The Sit-Up is probably the most often performed abdominal exercise. It is appropriate for all levels to help develop their abs.The simple key to improve abdominal strength is the speed that you perform the movement.

If you work to fast than your not working your abdominal muscles, your simple increasing the risk of injury to your lower back – work slow and they will grow!

To perform Sit-Ups:

• Start on your back, feet on the floor, knees bent.
• Place your fingers to the side of your head, elbows out to the side. Your hands will thus support the weight of your head, not pull you up.
• Look straight ahead, keeping your chin up off your chest. This will help to keep your neck in a relaxed, neutral position.
• Inhale, and slowly lift your shoulders, neck and head. Your elbows should stay out to the side, your neck relaxed. Your lower back should stay in contact with the floor throughout the movement.
• With your abs contracted, lift until you are about 30 degrees off the floor, hold for a second, then exhale and slowly return to the starting position.
• Pause once more, then repeat. The key to this exercise is smooth, slow movements, feeling the contraction in your abs the whole time.
• Beginners should aim for two sets of 8 – 12 reps; Intermediates two sets of 15 – 20 reps; Advanced should do three sets of 20+ reps. Rest for 20 seconds between sets.