Abdominal action plan part two

PART TWO

Do these exercises two to three times a week. Aim for two sets of 20.

- Crunches.

Abdominal crunches on the floor are tough on your lower back. Instead, do your crunches with your lower back resting on an exercise ball. Sit on a large ball, then walk your feet forward until your lower back is resting on the ball. Now do your crunches. If your back gets sore, or the ball keeps rolling around, you're doing something wrong!

- The plank.

Lie face down on the ground. Now balance your body like a plank, on just your toes and elbows. Hold the position without allowing your lower back to sag and count to 10 or 20 seconds. This isometric exercise will do wonders for your core muscles.

- Hip stabilizer.

Stand facing a wall. Using a hand on the wall for stability, lift one leg forward, knee bent, then swing the leg back behind your body. Repeat 10 times each leg. This exercise, once known as the donkey kick, works the large glute muscles for a toned behind.

- Bridge.

Lie on your back on the floor, knees bent and together.

Slowly raise and lower your hips and pelvis, squeezing your butt muscles.


Let's connect at info@gaiaadventures.com - tell me about your challenges. Do you experience low back pain or neck pain? I can help you build your core.

Catherine at GAIA Adventures

www.gaiaadventures.com