Things You'll Need:
- Soft floor.
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Step 1
Be sure you have checked with your Doctor and he/she has approved this exercise for you.
Lie on your back with your knees bent. Make sure your feet are flat on the ground. -
Step 2
If you are just starting to do abdominal exercises you need to pay particular attention to the alignment of your body. Beginners or persons with neck problems place a pillow under your head/neck. Press your lower back down to the ground. As we use to tell our students "press your belly button down to the ground". Make sure your entire back is flat on the ground...no arching of the back.
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Step 3
Put your hands behind your head, with your head resting in the palms of your hand. Tighten your abdominal muscles (clench) as you slowly lift your shoulders off the floor about six inches. Blow out through your mouth as you lift up. Try and keep your elbows flat as you lift. Point your chin to the ceiling. Keep your shoulders and neck muscles relaxed.
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Step 4
Relax your abdominal muscles and lower yourself back down to the ground. Try and repeat 8 times then take a few second break and repeat again. If you are a beginner take it slow, if you can only do 5 then do five and take a break and try again. As you improve and strengthen you stomach muscles increase the number of sets of 8 you do.
