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Core Stability Training (Abdominal exercises).

Breathing.

The key to all core stability exercises is the breathing. This makes us more stable and can help to protect the spine reducing the amount of risk to prolapsing a disk. It also makes lifting heavy items safe.

1. When breathing out pull your abdominal in really tight.

2. When you breathe in hold your abdominal were they are.

This should make it feel harder to breath. This is because you are not breathing through your stomach. It should feel like your abdominal are being pulled together, like: -

1. Being zipped together.
2. 2. Being knitted together.

Once this has been master it will make your abdominal training very efficient. If you feel your not sure if you are doing this correctly. Place your thumb just below your rib cage and little finger just touching your naval. Don't let your fingers move and practice your breathing. You should feel your navel pull away from your little finger. This means that you are breathing correctly.

Abdominal.

First level.

Lying on your back, bend your knees with your feet flat on the floor. Then place your palms on your thighs. Next imagine there is an apple underneath your chin to stop your head curling up to touch your chest. Now slide your hands up your thighs and this will bring your head and shoulders of the ground. When you slide your hands up your thighs, you need to breathe out and pull your stomach muscles in thigh and on the way back down to the floor breathe in and hold you're abdominal where they are. Well done you have just completed a correct basic level abdominal crunch.

To make this hard we can change the hand and arm positions. The positions are the following: -

1. Hands and arms crossed over the chest.
2. 2. Hands placed by the temples, not behind the head.
3. 3. Arms outreached straight behind head.

Lower Abdominal.
To place the emphasis on lower abdominal muscles we need to lye on our backs, with feet of the floor. The thighbone should be vertical, with knee inline with the hip joint.

1. Bring the knees towards your body to a 10-degree angle. When you bring the knees towards you, breath out and pull your abdominal in.
2. 2. Take your knees back to the starting point and whilst doing this breath in and hold your abdominal nice and tight.

Oblique.

Get back into the starting position for the abdominal crunch. Have your feet shoulder width apart.

1. In 1 movement reach up and across your body diagonally so your shoulder become inline with the inside of your thigh. On the way up

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