Abdominal Strengthening

Begin by doing ______ of each of the following exercises. Gradually increase the number of repetitions until you are doing ______ of each exercise.

Side Double Leg Raise
Lie on your right side with your right arm extended along the line of your body, palm on the floor, head resting on the extended arm. Keeping your legs together, raise them sideways about six inches off the floor. Lower to starting position. Do repeats. Shift to the other side.

Side Curl Up
Lie on your right side with your arms extended, hands together in front-hands about six inches in front of your hips. Have a partner hold your feet down, or brace them under a bureau. Lift and curl from the waist until your right shoulder is twelve inches from the floor. Return to the starting position. Do repeats. Shift to the other side

Look Up/Curl Down
Lie flat on your back, knees bent, with your lower back snug against the floor. Curl your head and upper body upward and forward to about a forty-five degree angle. Hold briefly. Return to starting position. Repeat as required. In doing this exercise, be certain that you curl upward gradually – do not use a sudden jerk to get your shoulders off the ground. Do not jerk or arch your back.

V-Seat
Sit on the floor with your legs extended and your hands on the floor next to your hips. Slowly raise yor legs off the floor and tilt your upper body slightly backward. Your body should form a “V”. Hold for three seconds. Return. Repeat.

Twist And Curl Up
Lie flat on your back with your knees bent and your hands clasped behind your neck, across your chest. Tighten your abdominal muscles. Roll your head and shoulders up off the floor. As you roll upward, twist slightly to the right. Hold for three seconds. Return. Repeat, alternating the twist to the left and right.