Abdominal exercises

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Lower abdominals Pelvic tilt while standing Pelvic tilt in decubitus position Balancing of knees Elevation of knees in suspension Oblique and transversus Upper abdominals Paravertebral exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches

Lower abdominals: Pelvic tilt while standing

Lean firmly against a wall. You will note that your buttocks are touching the wall but that, above, the lumbar column forms an arch which is not in contact with the wall.

From this starting point, the goal is to make the lumbar column touch the wall. To this tilt the pelvis, that is, contract the stomach (the abdominals) pulling the buttocks upwards and forwards. When doing this, you may observe your heels rising, making you stand on tiptoes, or that you are bending your knees slightly. This is normal.

Once your lumbar spine is touching the wall, hold this position for 5 seconds. Then return to the starting point and repeat the movement until the series has been completed.