Advanced Abdominal Exercises
Once you can comfortably perform the basic abdominal exercises above
try the more advanced exercises. Again start by aiming for 2-3 sets of
10-12 repetitions and progress to 20-25 repetitions per set.
Double Crunches
1) Lie back onto floor or bench with knees bent and hands behind head.
Keep elbows back and out of sight. Head should be in a neutral position
with a space between chin and chest.
2) Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the
abdominals and raise shoulders off floor or bench. During the crunch,
also bring knees towards chest.
4) Return to start position and repeat.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Side Bridge
Start on your right side and press up with your right arm.
Form a bridge with your arm extended and hold for 10 seconds rather
than performing 10 repetitions. Gradually build up to 30 seconds plus
and repeat for 2-3 sets.
V-Ups
1) Start position: Lie back onto floor or bench with knees bent and
hands extended towards ceiling. Head should be in a neutral position
with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. Also raise legs up
towards ceiling and attempt to touch your hands to your feet.
3) Return to start position and repeat.
Plank Supermans
Starting Position: Start the
movement in a plank position. Holding that position raise your right
arm and left leg off of the ground.
Return to the starting
position and repeat with the other arm and leg. Hold each lift for 1-2
seconds and repeat for the desired number or repetitions.
