TRUNK (ABDOMINALS)

TRUNK FLEX  (CRUNCHES)-

Lie on incline, flat, or decline bench and brace feet, or lie on the floor placing legs on chair or wall at 45-90° angle.  Cross-arms over chest.  Contract abdominal muscles and pull rib cage toward the pelvis.  Hold contraction and slowly lower trunk one vertebrae at a time to original position. 

TARGET MUSCLES: RECTUS ABDOMINIS

RESISTA-BALL TRUNK FLEX-

Lie on RESISTA-BALL with back slightly extended shoulders higher than hips and buttocks pressed firmly against the RESISTA-BALL.  Knees are bent to 90°, slightly outside shoulder width.  Begin with arms slightly supporting the head or crossed over chest. Contract abdominal muscles and pull rib cage toward the pelvis.  Hold contraction and slowly lower trunk one vertebrae at a time to original position. 

TARGET MUSCLES: RECTUS ABDOMINIS

REVERSE TRUNK FLEX-

Lie on decline, incline or flat bench with legs together; flex hips and knees to form a 90° angle.  Hold firmly to back of bench. Contract abdominal muscles and pull pelvis towards rib cage.  Hold contraction and slowly lower trunk one vertebrae at a time to original position. 

TARGET MUSCLES: RECTUS ABDOMINIS

RESISTA-BALL REVERSE TRUNK FLEX-

Lie on floor placing legs over RESISTA-BALL, with legs slightly spread apart to grasp RESISTA-BALL.  Start with head, legs, hips and ball slightly off the floor. Contract abdominal muscles and pull pelvis towards rib cage.  Hold contraction and slowly lower trunk one vertebrae at a time to original position. 

TARGET MUSCLES: RECTUS ABDOMINIS

RESISTA-BALL LATERAL TRUNK FLEX-

Lie sideways with hips on RESISTA-BALL, flex knees and spread legs apart like scissors to stabilize body.  With arms crossed over chest or lightly on head contract obliques pulling rib cage towards pelvis.  This movement will be small. Hold contraction and slowly lower back to original position. Repeat other side.

TARGET MUSCLES: INTERNAL OBLIQUES, RECTUS ABDOMINIS

TRUNK ROTATION, ABDOMINAL TWIST-

Lie sideways on floor with feet propped on a chair or bench.  Place hands behind ears with hips and pelvis rotated to one side with upper-body straight (shoulders parallel to floor).  Contract oblique abdominals by pulling rib cage up and over, twisting towards the pelvis. Hold contraction and slowly lower back to original position. Repeat other side.

TARGET MUSCLES: EXTERNAL OBLIQUES

TRUNK RAISE, ABDOMINAL STABILIZATION, SIT-UPS-

Sit on a flat or decline bench with feet secured and abdominals contracted. Arms crossed over chest.  Flex hips and knees keeping legs aligned and close together.  Lower upper body enough to the point where trunk muscles are challenged and return to original position.

TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS

LEG RAISE, ABDOMINAL STABILIZATION-

Lie on flat, incline or decline bench.  Hold lightly to handle or edge of bench.  Flex the hips with legs straight (in air perpendicular to body), slowly lower legs maintaining a flat back.  Lower legs until trunk is challenged. Hold and slowly lower legs back to their original starting position.  To add resistance stretch calves.

TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS

HANGING BENT LEG RAISE, ABDOMINAL STABILIZATION-

Stand on the low crossbars of the machine, and place elbows on the pads. Contract the hip flexors and pull the legs up slowly until the upper legs are parallel to the floor.  Slowly lower the legs back to original starting position. 

TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS

HANGING STRAIGHT LEG RAISES, ABDOMINAL STABILIZATION-

Stand on the low crossbars of the machine, and place elbows on the pads. Contract the hip flexors and pull the legs up slowly keeping the legs together and slightly bent.   Slowly lower the legs back to original starting position. 

TARGET MUSCLES: ILIOPSOAS, RECTUS FEMORIS

QUADRIPLEX, TRUNK STABILIZATION-

Get on the floor on all fours with shoulders over slightly bent elbows and hips over knees.  Keep the head and neck in a neutral position. Lift one arm and the opposite leg off the ground until they are level with the back.  Hold contraction and return to starting position.  Repeat other side.

TARGET MUSCLES: ANTERIOR DELTOID, MEDIAL DELTOID, GLUTEUS, HAMSTRINGS

TWISTING CRUNCH-

Lie on floor with knees bent. With arms crossed over chest or placed lightly behind head, contact abdominals and twist pulling rib cage to pelvis. Hold contraction and return to starting position.  Repeat other side.

TARGET MUSCLES:  OBLIQUES

INCLINE TWISTING CRUNCH-

Lie on an incline bench and secure feet.  With arms crossed over chest or placed lightly behind head, contact abdominals and twist pulling rib cage to pelvis. Hold contraction and return to starting position.  Repeat other side.

TARGET MUSCLES:  OBLIQUES

JACK KNIFE SIT-UPS-

Lay on the floor with hands by your sides.  Contract abdominals and raise knees and torso so that they are flexed.  Return to starting position so that knees and hips are extended.  Repeat

TARGET MUSCLES: RECTUS ABDOMINIS

V-UP-

Lay on the floor with hands over your head.  Contract abdominals and raise straight legs and reach towards feet.  Return to starting position.  Repeat.

TARGET MUSCLES: RECTUS ABDOMINIS

SAFETY TIPS:

·         DO NOT pull on your neck.

·         DO NOT move your arms, keep elbows out to the sides.

·         DO NOT interlock your fingers behind your head.

·         KEEP your movement slow and controlled.

·         DO NOT raise your feet off the floor.