Abdominal exercises

With Morgan Deegan, Physiotherapist.

Remember to always consult a physio if symptoms persist.

Light abdominal work on the floor

The exercises

Bent knee fall out

Laying on back with knees bent and feet on ground.

Draw in pelvic floor gently.

Maintain activation as you bring one knee outwards and then return to neutral.

Alternate.

Leg float

Laying on back with knees bent and feet on ground.

Draw in pelvic floor gently.

Maintain activation as you lift one knee upwards and then return to neutral.

Alternate.

Bird dog

On all fours.

Slide one foot along the ground and lift.

Ensure pelvis stays parallel with the ground.

Lift opposite arm, keeping balance.

Hold 3 sec and alternate.

Bridge with band

Band around knees as shown.

Press outwards against the band to activate glutes, and lift pelvis.

Hold 3 sec and slowly lower.

Harder floor abdominal exercises

The exercises

Fit ball roll out

Roll out onto fit ball with both arms.

Ensure you do not bend at the hips.

Hold for 3 sec and control back.

Fit ball roll out with lift

Hands on fit ball.

Roll slightly forwards and lift up.

Hold for 3 sec and control down.

If you find this hurts your wrists, complete it on your forearms.

Single arm fitball roll out

Rolling forwards onto the fit ball with one arm.

Ensure the torso remains facing forwards (does not twist) and no bend at the hips.

Hold for 3 sec and return.

Fitball leg lift

Laying on your back with ball between feet.

Lift up approximately 30-50cm and control slowly down.

Focus on the lumbar spine – do not allow it to arch upwards.

Controlled roll down

Band around feet and in both hands- band should be tight.

Control downwards onto your back – creeping one spinal segment at a time.

Then return upwards and repeat.

Foam Roller abdominal work

The exercises

Single leg floats

Laying on foam roller lengthways.

Engage your deep abdominals, and maintaining lumbar spine position lift one leg to 90°hip and knee bend.

Control down and alternate.