Core Exercises

It is strongly recommended to perform core strengthening exercises on a regular basis. This will help prevent problems as well as correct muscle imbalances.

Figure 4	Lower Abdominals 1. Lie on flat surface with legs bent at 90* 2. Place arms above head. 3. Lift hips off of the ground, as if a string was pulling your knees to the ceiling. 4. Your lower back should be pressed to the ground. 5. Use a 4-4-4 count: 4 counts up, 4 counts hold, 4 counts down. Perform one set of 10-20 repetitions daily. Muscles used: rectus abdominus, internal and external obliques
Figure 5

Figure 6

Upper Abdominals 1. Lie flat on your back with the feet in the air or on a chair or bench. Pull knees back, so that your thighs form a 90° angle with your trunk. 2. Place hands by temples. 3. Tuck your chin in and slowly curl your upper body up as far as possible. 4. Use the 4-4-4: 4 counts up, 4 counts hold, 4 counts down. Perform one set of 10 - 20 repetitions daily. Count out loud to help with breathing Muscles used: rectus abdominus, internal and external abdominals, transverse abd.

Figure 7