Abdominal moves for beginners

 SET-UP

Check your posture:

Whether you’re standing, sitting or lying down, pull your shoulders down and lift your breastbone slightly. Feel for equal muscle balance between front and back before beginning each exercise.

Contract the pelvic floor muscles: Do a continuous soft “Kegel” during each exercise by gently pulling up your pelvic floor muscles – the ones you use when “holding” urine before you reach the bathroom. Kegels also help prevent or lessen incontinence.

GETTING STARTED

Equipment: A mat or towel.

Warm-up: March in place or walk briskly for three minutes.

Repetitions: Perform each exercise for the recommended reps or time (but reduce if you can’t hold good form). Begin with two sets of each, working up to three sets as you get stronger. Aim for two sets of three exercises in about six minutes (eight to ten minutes for the total work-out). When you’re ready for the next challenge, turn the page for a new work-out.

How often? Do this routine three times a week. Also ease back into exercise with gentle walking and stretching.

1 PELVIC TUCK works deep abs, lower abs

A. Lie face up, your legs bent, feet on the floor, abs tight and do a gentle Kegel. Rest your hands on your hipbones.

B. Use your abs to tilt your pelvis so your hipbones pull slightly up and in. Your tailbone should lift a bit, so the small of your back presses into the floor. Focus on using your abs to tilt your pelvis but avoid squeezing your bottom muscles.

C. Use your abs to return your pelvis to the starting position; repeat. Do eight to ten reps in total.

2 HEEL SLIDES works deep abs

A. Lie face up with your legs bent, heels on the floor and arms at your sides. Contract your abs in and up, and gently pull your pelvic floor upwards.

B. With your lower spine slightly off the floor, slowly straighten your left leg, keeping your heel in contact with the floor as you slide your foot away from your body. Tip: wearing socks instead of shoes or bare feet helps you slide your heels more smoothly.

C. Return to the starting position and switch sides. Alternate 10-20 reps in total.

THREE-POINT KNEEL works deep and outer abs, back, butt

A. Kneel with shins and forearms on the floor, spine straight and shoulder blades squeezing slightly together. Pull your abs in and your pelvic floor gently upwards.

B. Raise and straighten your right leg. Squeeze your butt for three to five seconds as you hold your leg parallel to the floor, keeping abs tight. Rest for ten seconds.

C. Squeeze three times, resting between each. Swap legs.

4 BENT-LEG SIDE PLANK works deep abs, sides of abs, back, shoulders

A. Lie on your left side with your lower (left) leg bent, your top leg straight and right hand on your hip. Raise your upper body, supporting yourself on your left forearm, your elbow in line with your shoulder. Keep your hips and shoulders in line, without twisting.

B. Draw your abs in and pelvic floor up. Slowly lift your lower hip so you’re balancing on your left forearm, left knee/shin and the inside of the right foot.

C. Hold for 3-5s; return to start position. Repeat sequence twice more, then swap sides.