Abdominal Excercises

by. Dr. Rita Vivera Pane, Sp. KFR
18 November 2022
Abdominal Excercises

To be effective, abdominal exercises must include focusing on working the following muscles:

* Abdominal muscles

* Lower abdominal muscles

* Oblique muscles (along the sides of the abdomen)

Depending on pain level and tolerance, this exercise can be done lying down, sitting, or standing.

Pelvic Tilt

To perform this exercise, lie down with your knees bent and your feet flat on the floor.

* Tighten your lower abdominal muscles, pull your navel and lower back towards the floor, without using your glutes or legs.

* Hold this position for 5 seconds.

Repeat this exercise 5-10 times.

Straight and Bend

To perform this exercise, lie on the floor with your knees bent and your arms crossed over your chest.

* Using your upper abdominal muscles, lift your torso slightly off the floor, approximately 15°.

* Hold this position for 5 seconds.

* Lower the trunk slowly back to the floor.

To be effective, the move must lift the chest, not the head or neck, and only slightly lift. Going too far up, into a seated position, engages the leg muscles instead of the abs.

Water Workout / Leg Raise

To do this exercise, stand in the pool next to a side wall with one hand on the edge.

* Lift one leg forward without bending the knee.

* Lower the leg back slowly to the starting position.

Do 5 reps per leg.

Exercise Ball/Sit-ups

To perform this exercise, sit on an exercise ball with your back in a neutral position and your feet flat on the floor.

* Lean back, bend at the hips and lift your toes.

* Hold this position for 5 seconds.

* Slowly pull back to a sitting position, using your abdominal muscles, and bring both heels back to the floor.

* Aim to complete 5 to 10 repetitions of this exercise.

Exercises are best learned under the guidance of a trained therapist, who can modify movements to treat the underlying condition and to suit the patient's pain level. While exercising, if any movement or exercise causes sudden or sharp pain, it should be stopped. If the pain persists, it is advisable to consult a doctor.

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