3-Point Kneeling Straight Arm
Adopt a 4 point position on your hands and knees. Maintain good posture, and gently contract the deep abdominal muscles by drawing your belly button in (towards your spine). Lift one arm in front of you. This exercise strengthens the deep core muscles.
2-Point Kneeling Horizontal
Adopt a 4 point position on your hands and knees. Maintain good posture, and gently contract the deep abdominal muscles by drawing your belly button in (towards your spine). Lift one arm in front of you, and your opposite leg behind you. This exercise strengthens the deep core muscles.
Plank Kneeling
Rest on your forearms and your knees. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise.
Plank
Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise.
Plank One Leg
Rest on your forearms and your toes. Lift one straight leg. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise.
Side Plank Kneeling
Lie on your side, and form a bridge between your knees and forearms by lifting your pelvis off the floor. This exercise works the abdominal and Oblique muscles but is also useful to build spinal stability.
Side Plank
Lie on your side, and form a bridge between your feet and forearms (by lifting your pelvis from the floor). This exercise works the abdominal and Oblique muscles but is also useful to build spinal stability.
Lower Abdominal Strength 2
Lie flat on your back, with your knees bent, and hand under your lower back. Lift one leg so your knee is pointing towards the ceiling. Contract your deep abdominal muscles by drawing your belly button towards the floor, and flattening your back against your hand. Hold the pressure against your hand while you lower the leg to the floor, and back to the start position. Do not let the back arch. Try to breathe normally throughout the exercise. This is a lower abdominal and deep core strengthening exercise.
Lower Abdominal Strength 3
Lie flat on your back, with your knees bent, and hand under your lower back. Lift one leg straight in the air so your foot is pointing towards the ceiling. Contract your deep abdominal muscles by drawing your belly button towards the floor, and flattening your back against your hand. Hold the pressure against your hand while you lower the leg to the floor, and back to the start position. Do not let the back arch. Try to breathe normally throughout the exercise. This is a lower abdominal and deep core strengthening exercise.
Lower Abdominal Strength 4
Lie flat on your back, with your knees bent, and hand under your lower back. Lift both feet so your knees are pointing towards the ceiling and your feet are off the floor. Contract your deep abdominal muscles by drawing your belly button towards the floor, and flattening your back against your hand. Hold the pressure against your hand while you lower the legs to the floor, and back to the start position. Do not let the back arch. Try to breathe normally throughout the exercise. This is a lower abdominal and deep core strengthening exercise.
Dead Bug
Lie flat on your back. Raise your arms to 90 degrees in front of you, so your hands are pointing towards the ceiling. Bend your knees and hips to 90 degrees. Engage your deep abdominal muscles and maintain a neutral spine. In a controlled movement, lower one arm to the floor above your head, while you lower the opposite leg to the floor in a straight position. Do not let your lower back arch too much, try to flatten your spine gently towards the floor. Return to the start position. Repeat to the opposite side. This exercise is a core strengthening and co-ordination exercise.
Supine Bridge Basic
Lie flat on your back, with your knees bent, squeeze your bottom muscles and lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.
