Abdominal Workout 24
- Complete in one circuit with minimal rest between exercises.
- Rest 1 minute between circuits.
Scissor Kicks
1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3. Start position: Straighten both legs so that they are perpendicular to floor.
4. Slowly bring legs out away from each other and then return to side by side.
5. Return to start position and repeat.
Flutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.
Lateral flexion on balance disc
1. Lie on your side with a balance disc under your hip.
2. Laterally flex your body so that you raise your upper body off the floor. You will only raise up a couple of inches.
3. Return to the starting position and repeat. Perform with other side.
Unilateral Leg Raise on balance disc
1) Lie back onto floor on top of a balance disc with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45°.
5) Return to start position and repeat.
6) Remember to maintain stability in lower back throughout movement by keeping abdominal muscles contracted – DO NOT ARCH LOWER BACK. To increase intensity, lower legs past 45° without touching floor as long as trunk stability is maintained.
