1. TRANSVERSE ABDOMINALS
The key to both safety and success for this exercise is to draw the belly button toward the spine.
Beginner: TVA Super Crunch
Lie on your back on the floor with the left leg straight and the right leg with knee bent and foot flat. Arms are stretched overhead.
Exhale as you lift the left leg, arms, head, shoulders and upper back off the floor toward each other. Inhale and return to the starting position.
After completing all repetitions, switch legs and resume.
Intermediate
Lift the foot under the bent knee an inch off the floor and do not allow it to touch for the entire exercise.
Advanced
Hold a medicine ball in your arms and perform the intermediate level form described above.
2. EXTERNAL AND INTERNAL OBLIQUES
Beginner: Standing twist
Stand with hands on hips and feet shoulder-width apart and eyes forward on a fixed spot. Exhale and rotate the shoulders and torso gently to the right; inhale and return to neutral. Repeat on the left side.
Advanced beginner: Reverse Rotation.
Lie on your stomach, elbows out and chin resting on top of hands.
Tighten your abdominal and back muscles, exhale and raise your chest and arms a few inches off the floor.
Rotate the chest to the right and hold. Then rotate the chest to the left and hold. Inhale as you return to the floor.
Intermediate: Bicycle
Lie on the floor with the lower back pressed firmly on the ground.
Place your fingertips on either side of the head (elbows bent) to give your head gentle support.
Bend the knees and lift the feet off the floor, forming a 45-degree angle.
Start a slow bicycle maneuver, touching your left elbow to the right knee and then right elbow to the left knee. Exhale when the elbow and knee come toward each other and inhale when switching to the other side.
Advanced: Wood Chop.
Use a light hand weight, medicine ball, or rubber tubing that is firmly attached higher than the head. Stand and hold the weight or tube over the right shoulder, arm straight.
Exhale as you draw in the belly button and pull the weight diagonally across the body toward the opposite foot. Inhale and return to the starting position. Repeat on the other side.
Advanced option that involves the rectus abdominis:
Perform a full sit-up (knees bent, feet flat, torso comes completely off the floor) and perform a torso twist at the top of the crunch.
3. RECTUS ABDOMINIS
Beginner
Basic Crunch
Lie on the floor, knees bent and arms crossed over the chest.
Exhale as you flatten the lower back against the floor (this is called a “pelvic tilt”) and lift your head and shoulders off the floor about 30 degrees. Return to the floor.
OR, if you have head and neck issues, try this:
Roll-up or reverse crunch:
Lie on the floor with your arms at your side and knees bent.
Exhale as you contract the abdominal muscles, perform a pelvic tilt and roll the knees toward the chest. Lower slowly and repeat.
Intermediate: Stability Ball Crunch
Lie on a stability ball with back supported by the ball, feet shoulder width apart and fingertips supporting the head.
Keep a neutral spine and head position (in other words, do not lift or drop the chin). Exhale and lift the upper torso away from the ball, inhale and return.
Make this more difficult by keeping the legs together rather than apart.
If you do not have a stability ball, try the U-Shaped Crunch:
Lie on your back on the floor, knees bent, feet flat and fingertips along side of head for support.
Tighten the abdominals, press the lower back against the floor, pull the belly button toward the spine, exhale and bring elbows and knees toward each other.
Inhale and return to the starting position.
Advanced: Heel Push
Lie on your back with hands flat at your side and legs straight in the air, above the hips and perpendicular to the ground.
Exhale, pull belly button toward spine, while at the same time pushing the heels toward the ceiling. Hold for a couple of beats, inhale and return hips to the ground.
IMPROVING OVERALL CORE STABILITY
1. Stand and Stabilize
Stand with hands on hips and feet hip width apart.
Inhale and lift the knee level with the hips.
Pull belly button in and hold for a count of three.
Exhale and extend the leg out straight to the side while holding the abdominal muscle tight. Hold for three seconds and return to start position. Perform 10 repetitions, then switch sides.
2. The Wobble
Stand on right foot for 15 seconds using a stability cushion, wobble board, or thick foam pad . Switch feet and repeat.
Work up to 30 seconds per foot.
3. Single Leg Squat
Stand on the right leg with good posture and neutral spine alignment.
Brace (tighten) the core muscles as you inhale and push the hips back, lowering them as you keep your chest open and eyes forward.
Exhale and return to standing. Repeat six to eight times on each leg. The knee of the supporting leg should not travel over the toes.
Start with 5 reps on each leg and progress to 12-15 per leg.
