Stomach Exercises

Hi Jan.

I'll tell you what I tell my patients (I'm a PT)

First:

Lie on your back with your legs bent, feet flat on the floor. Find pelvic neutral.  This is the mid point between a fully flat and fully arched back.  Perform a Kegel exercise (I call this the vagina elevator) and tighten your pelvic floor.  Now draw your belly  button into your spine.  Make sure your back and buttocks remain relaxed.  Hold through 5 breaths, relax, repeat.

When this gets easy, raise both arms up to shoulder height (your hands will be reaching to the ceiling).  Perform the above exercise, then reach one arm back, behind your head, keeping your elbow straight. Return to center.  Repeat with the other arm, alternate for 3 sets of 0.

Progress to both arms behind your head.

Make sure that your belly remains tight, back relaxed and there is no movement through your torso.

When you get good at that, then try bringing your knees (alternate) toward your chest.

These exercises focus on the transverse abdominus with some activity in the obliques and rectus.  They will make you strong, support your back and  get you to a place where you can tolerate pilates or some other form of aggressive strengthening.

Good luck.

Stomach exercises always benefit to strengthning the stomach muscle.I have a exercise that can help you.

Bicycle crunch exercise.

Captains chair exercise.

Reverse crunch.

Long arm crunch.

These are the best stomach exercise.

I do a lot of the adbomincal crunches both on the floor with knees bent and on the exercise ball. Start slowly with 5-10 repetitons.

This book is old but I did this routine before my BMX (minus a few exercises. Will be starting again in about a week. When I bought the book at age 32 I thought gee, she's 50, way older than me. I turn 50 in 2 weeks. She does have DVDs but I haven't tried them.

Bottoms Up!
Joyce L., Ph.D. Vedral
Publisher: Warner Books; 1ST edition (July 1, 1993)
# ISBN-10: 0446394211
# ISBN-13: 978-0446394215

I hate to exercise but love the way it feels when I'm done.

lie on the floor on your back.so that your legs are on 90 degree angle.the object being that we feel the crunch in the proper place.at 90 degree we can catch our upper and lower.Try this bro..this is the right method  but only 70 percent.

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