Exercise Program

Abdominals

Abdominal Exercises:

39. Crunches - Floor/Swiss Ball/Weighted/Obliques
Curl in this order:
- Abdominals, chest, shoulders then head
- Concentrate on pushing lower back into floor or ball
- Draw belly button into spine on lowering phase of crunch
- Lower more slowly on the downward phase
- Push tongue into roof of mouth to assist with relaxing neck and head
- Try not to sit up, but 'crunch' mid section
- Exhale on the 'squeeze' section of the movement or on the 'crunch' section

40. Hover Movement - front and side
- Try to keep back 'flat'
- Concentrate on pulling belly button in towards spine
- Keep head and neck relaxed
- Avoid breath holding

41. Swiss ball trunk extensions
- Try and keep a straight line through shoulders, back, hips and knees
- Draw belly button in towards spine
- Avoid breath holding
- Hold contraction for minimum of 5 seconds

Swiss ball 'jack-knives'
- Draw ball in by bringing pelvis under and up towards chest
- Extension part of the movement must be slow and controlled