Abdominal Exercise
Abdominal Exercise
Stomach crunch
Target : Abdominal Muscles, crunches helps to improve your balance by strengthening your abdominal muscles. A healthy posture also helps prevent lower back pain and muscle injury.
How to Perform
  • Lie on the floor with your legs bent, your feet flat on the floor. If you prefer, you can keep your legs bent at a 90 degree angle so that the bottom of your feet are vertical.
  • Place your hands on the back of your head, or if you prefer, cross them over your chest.
  • Lift your shoulder blades off the ground moving your elbows towards your knees. Don't try to lift your whole back just your shoulder blades.
  • Squeeze your abs for a second.
  • Slowly return to the starting position.
Tips:Don’t tuck your neck into your chest as you rise. Contract your abs throughout exercise. Don’t yank your set off the ground.
Stomach crunch with legs raised
Target : Lower Abdominals. A strong core alleviates stress on your lower back and hips while improving your posture and overall fitness.
How to Perform
  • Lie on your back along with your knees bent and feet flat on the ground, hip-width apart.
  • Place your hands across your chest.
  • Slowly pull your knees into your chest, keeping them bent at ninety degrees, till your buttocks and tailbone return off the ground.
  • Hold the position for a flash and lower down slowly. Perform twelve crunches.
Tips:Contract your abdominals throughout exercise. Don’t tuck your neck into your chest as you rise. Don’t use your hands to drag your neck up.
Plank
Target : Low Back and Core Muscles. The plank exercise helps strengthen midsection, upper-body and lower-body muscles along the front of your body. Planks also strengthen inner core muscles that support your joints.
Plank
How to Perform
  • Lie face down on mat resting on the forearms, palms flat on the floor.
  • Push off the floor, raising up onto toes and resting on the elbows.
  • Keep your back flat, in a straight line from head to heels.
  • Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
  • Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Tips : Don't allow low back to sink during the exercise. You should be looking at the floor. For an easier version, perform plank with knees on the floor.