clin
1) Heel Slide
Contract tansverse abdominal
muscle by tightening your stom-
‘ach muscle Straighten one lea
at atime while maintaining
lumbar eurve & contraction,
2) Single knee and arm Iift
‘While maintaining contraction of
transverse abdominal muscle Gee
+1) slowly lift one leg and raise
‘opposite arm overhead,
3) Abdominal Crunch,
While keeping your low back:
‘lat on ground, slowly lit eet
towards the Ices, until shoul-
der blades are off the ground
4) Abdominal Crunch 2
‘Sume a #3 wil Legs lifted up
inthe sir to incrense the
Ditfinlty.
ot
2) Single Leg Lowering
“Leon back with eg sai
Lt one le in ir and sowty
lover hile contacting
6) Double Leg Lowering
Diffiult Lit both legs off
‘ground and then slowly lower
‘oth legs while contracting
7) Opposite leg & arm itt
Kneeling on all fours slowly
se one arm andl opposite le
to horizontal while maintaining
‘flat back,
8) Back Bridge
‘Wall feet toward buttocks
binging knees to 9° while
srsing hips towards eeiling.
Keep knees, lips and shoulders
ina stright line.
Leon stomach, support
weight on elbows and Tee.
Keep a stright line w! shoul
ders, knees & his.
13) Back Extension
Lie on stomach and lit back
‘up toward the eating
bmi abdominals,
‘9) Front Bridge 10) Front Bridge wi leg Unt
Same as #9 with one Teg lifted
inthe ai,
11)Side bridge-from knees
Lie on side while supporting,
‘weight on elbow and ince.
‘Keep a straight line from shou
ders to knees,
12)SSide Bridge
‘Same as #11 but waht is
supported by bow and one
foot
. a
LayBack & leg extension
‘Same as #13 with the legs
lining toward the eeling
well
15) Back Bridge wi leg
tin
Dishicult! Same as 48 with
‘one leg lifted in the air.
16) Side Bridge w: leg Ht
Difficult! Same as #12 with
‘one leg lifted in the at,