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Abdominal Bridge Crunch on Ball
- Lie on back on ball with ball in small of back and feet flat on floor.
- Keep knees bent at 90 and arms crossed over chest.
- Lift trunk up.
- Lower and repeat.
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Abdominal Oblique Curl Up with Ball
- Lie on floor with legs resting on ball as shown.
- Cross arms over chest.
- Lift right shoulder and trunk upward, slightly twisting to right.
- Hold a few seconds, lower and repeat to left side.
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Ball Curl Up
- Lie on floor with legs resting on ball as shown.
- Cross arms over chest.
- Lift trunk upward, lifting shoulder blades from floor.
- Hold, lower and repeat.
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Ball Kneel & Extend
- Kneel with hands on ball as shown.
- Lean forward while pushing ball forward.
- Pelvis should rotate forward.
- Return to start position and rotate pelvic bone backward.
- Repeat.
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Ball Leg Press
- Lie on back.
- Bend knees and grasp ball between ankles.
- Tighten abdominal muscles, lift ball up to chest.
- Straighten knees, lifting ball.
- Lower to chest and lower to floor.
- Repeat.
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Ball Sidebend
- Lie on side with upper body supported on ball.
- Lift hips upward, straightening the trunk.
- Lower hips and repeat.
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Barbell Sidebend
- Stand with barbell resting on shoulders behind head.
- Hold bar with elbows bent.
- Place feet shoulder distance apart.
- Bend sideways to left, then to right.
- Repeat
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Crunch
- Lie on back with knees bent, and hands clasped behind neck.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets:
- Raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.
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Crunches on Ball
- Sit on floor with shoulders on ball.
- Slowly push body backward over ball.
- Tuck chin to chest and raise shoulders off ball.
- Return to start position and repeat.
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Diagonal Crunch
- Lie on back with knees bent, and hands clasped behind neck.
- Raise left shoulder up and raise right knee up, twist until they touch.
- Lower and repeat with right shoulder and left knee.
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Dumbbell Front Cross Curl Up
- Lie on back on bench.
- Hold weights in hands, arms above head.
- Lift arms up and across body.
- Slightly lift upper body off bench.
- Lower body and return arms to start position.
- Repeat.
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Dumbbell Trunk Sidebend
- Stand, holding weight in left hand.
- Bend to right.
- Return to start position and repeat.
- Repeat sets with weight in right hand and bending to left.
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Dumbbell Trunk Twister
- Kneel on hands and knees.
- Hold weight in hand.
-Lift right arm out to side and up, twisting to right.
- Turn neck to right and follow arm by looking at arm.
- Return to start position and repeat with left arm.
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Double Knee to Chest
- Lie on back.
- Bring both knees up to your chest.
- Keep hands under knees.
- Return to start position.
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Kneel & Twist with Ball
- Kneel with buttocks on heels and hands on side of ball.
- Twist to right, rolling the ball.
- Twist to left, rolling the ball.
- Repeat.
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Leg Up Crunch
-Lie on back with knees bent, and hands clasped behind neck.
- Position legs up over chair.
- Raise shoulders up until they clear the floor and return to start position for one set.
- For the other two sets:
- Raise left shoulder toward right knee, return to floor.
- Lift right shoulder toward left knee, return to floor.
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Machine Ab Crunch
- Sit at abdominal machine.
- Place upper chest on padded bar.
- Push forward, bending at waist.
- Return to start position and repeat.
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Machine Trunk Twist
- Sit in trunk rotation machine.
- Place arms in arm supports.
- Slowly twist trunk to right.
- Return to start position and twist trunk to left.
- Return to start position and repeat.
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Reverse Crunch
- Lie on back with knees bent.
- Grasp a secure object above head.
- Position legs up, heels on edge of chair or box.
- Flatten low back against floor.
- Press knees together and slowly move knees toward chest about 3-4 inches.
- Slowly return to start position and repeat.
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Roman Chair Bent Lift
- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and slightly lift legs of floor by pushing down with shoulders.
- Keep knees bent and lift thighs upward, bending at waist.
- Lower legs and repeat.
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Roman Chair Leg Lift
- Position body between arm holds of chair.
- Place arms on grips.
- Tighten upper body muscles and lift legs of floor by bending knees.
- Keep knees straight and lift thighs upward, bending at waist.
- Lower legs and repeat.
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Side Bend Up
- Lie on side with towel roll under upper back as shown, shoulders off edge of bed or table,
arms over head.
- Other person stabilizes the low back by placing hands at hips and thigh.
- Subject side bends upward.
- Relax and repeat.
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Sidelying Bridge
- Lie on floor on your side, forearm supporting upper body.
- Knees should be straight, ankles together.
- Place free hand on hip as shown.
- Raise hips and thighs off floor until trunk and back are straight.
- Lower and repeat.
- Repeat exercise on other side.
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Situp Folded Arm
- Lie on back with knees straight, and arms crossed on chest.
- Your legs should not be held down.
- Raise shoulders up until they clear the floor.
- Continue by bending your body until reaching a full sitting position.
- Return to start position and repeat.
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