Abdominals

and Obliques

1. Floor Crunches - Feet on Ball

 Starting Position- Lie on your back with your feet placed on the ball (hips and knees should be at a 90 degree angle). Hands can be placed across the chest.

 Movement Description- Slowly contract your abdominals to raise the shoulders off the ground. Relax your abdominals to return to the starting position.

 Variations-           a. Place hands behind the head

                                b. Place arms straight out past the head

2. Supine Rotations

 Starting Position- Lie on your back with your feet placed on the ball (hips and knees should form a 90 degree angle), arms should be out to the sides to aid in support.

 Movement Description- Slowly rotate the hips to either side while maintaining the leg position (rotate as far as the individual’s ROM will allow). Complete the movement by rotating the hips completely to the other side.

 Variations-           a. Lift the ball off the ground during the entire ROM.

3. Floor Reverse Crunches

 Starting Position- Lie on your back with your feet placed on the ball (hips and knees should form a 90 degree angle), arms should be held out to the sides to aid in support.

 Movement Description- Slowly lift the ball off the ground as far as your ROM will allow. Return the ball to the starting position.

 Variations-           a. Twist and crunch: perform the movement the same way except, during the hip flexion, perform a twisting motion.

4. Floor Full Crunches

 Starting Position- Lie on your back with your feet placed on the ball (hips and knees should form a 90 degree angle), place hands across the chest.

 Movement Description- Slowly lift the ball off the ground and touch your elbows to your knees. Return the ball and shoulders to the ground.

 Variations-           a. Place hands behind your head

                                b. Hold arms straight past the head

 5. Partial Abdominal Crunch

 Starting Position- Lie flat on the ball (ball should be centered with the lower back) with your feet placed flat on the ground. Place hands across the chest.

 Movement Description- Bring the torso up to a 45 degree angle by contracting the abdominals and hip flexors. Lower back to the starting position.

 Variations-           a. Place hands behind the head

                                b. Hold arms straight out past the head

                                c. Add a twisting motion during the upward phase

 6. Full Abdominal Crunch

 Starting Position- Lie flat on the ball (ball should be centered with the lower back) with your feet placed flat on the ground. Place hands across the chest.

Movement Description- Bring the torso up to a 90 degree angle by contracting the abdominals and hip flexors. Lower back to the starting position.

 Variations-           a. Place hands behind the head

                                b. Hold arms straight out past the head

                                c. Add a twisting motion during the upward phase