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Building Block Moves |
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Pelvic
tilt |
Pelvic
Tilt
Plus |
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Lie on
your back on a flat surface, knees bent, feet on the floor or ball.
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Place
hands behind head or by sides.
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Press
small of the back into floor.
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The
buttocks should not lift off the floor.
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Hold
contraction for 3 seconds and release and perform 10 times or until you
are comfortable with it..
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For Pelvic
Tilt Plus- Perform pelvic tilt. Now draw navel toward the floor.
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Feel a
stronger, deeper contraction.
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Hold for 5
seconds and perform 10 times or until you are comfortable with it.
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Beginner
Ab
Program |
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Here is a basic abdominal
program to get you started. This will target each section of
the abdominals
and remember to master these before adding more advanced moves. Start
with 1 set of 10 repetitions for each exercise and increase repetitions as
it becomes easy. |
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1. Basic Crunch- 2 sets of
10 |
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Lie on
back, knees bent, feet on floor.
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Place ball
on thighs or hands behind head if not using ball.
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Perform
pelvic tilt and hold.
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Slowly
lift shoulder blades off ground.
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Return
slowly to start position, maintain pelvic tilt through entire set.
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Keep neck
in neutral position, do not put chin on chest during the crunch.
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2. Side
Crunches- 2 sets of 10
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Lie on back,
knees bent, feet on floor.
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Place ball on
one thigh and hold in place with opposite arm, other hand behind head.
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Perform pelvic
tilt and hold.
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Slowly perform a
crunch diagonally toward side of body with ball.
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Only one
shoulder blade should come off floor.
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Return to start,
maintain pelvic tilt through entire set.
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Repeat crunches
to other side.
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Note:
If performing without a ball, place both hands behind
head. When crunching, bring one elbow toward opposite knee, still
keeping other shoulder on floor. |
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3. Crunch
with
Straight
leg
raise- 2 sets of 10
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Lie on back,
knees bent, feet on floor.
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Extend one leg
and lift off floor.
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Perform pelvic
tilt.
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