Our in house physiotherapist and Arts Manager, Masoom Parmar shares some beginner exercises to strengthen your abdominals. Read and practice…

 

THE ABDOMINAL MUSCULATURE

The following exercises have been designed for beginners. In case you suffer from any back injury or abdominal discomfort before, during or after the course of the exercise regime, refrain from doing these exercises and consult a physiotherapist.

To begin with, the following basic abdominal strengthening exercises can be performed daily. As your abdominal strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Transversus Abdominis Retraining

Slowly draw the section of your abdomen situated below your belly button upwards and inwards “away from your belt line” whilst breathing normally. (Imagine tightening your waist belt and sucking your breath in or tucking in a saree?) Your rib cage should remain relaxed and should not elevate during this process. Practise holding this muscle at 20 – 30% of a maximal contraction for 10 seconds and repeat 10 times. As your activation and control of this muscle improves, practice activating it during all other abdominal exercises and as long as possible during everyday activity.

Prone Hold

Begin this abdominal strengthening exercise propped up on your elbows and toes with your back straight as demonstrated. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Side Holds

Begin this abdominal strengthening exercise propped up on one elbow and foot with your back straight as demonstrated. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Leg Holds

Begin this abdominal strengthening exercise lying on your back in the position demonstrated. Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Photo Courtesy and text refernces: The Internet