Exercises

Core

Core exercises B
Core exercises B

Core exercises


Transversus Abdominus



-Place your fingertips on  your lower abdomen just inside your hip bones and attempt to pull your navel back in towards your spine or cough  once.
-Do not to hold your
breath and breathe freely and deeply for  about 4 breaths.

 

 





Straight Leg Raise



-Lie on your back

-Keeping your leg straight activate your transversus abdominus and raise your leg approximately 6 inches

-Hold for 5 seconds.

-Repeat this exercise 10 times






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Leg Extensions/Scissors



-Lie on your back. Raise your legs and bend them so that you form a right angle at  your hips and knees

-Keeping your hips completely  still, lower and straighten straighten out one leg so that your heel is about 6 inches from the floor.

-Return to the original position and repeat on the other leg so that your legs are moving past one another like scissors.

-Repeat 10 times with each leg .








 

 Hip Extension



-Start on all fours. Your hands under your shoulders and knees under hips

-Tighten tummy and slowly raise your leg straight up towards the ceiling so that it is level with your torso

-Hold for 3-5 seconds.

-Repeat 10 times.







 

Closed Chain Bridging



-Begin this in lying with hips and knees bent so that your feet or flat on the bed/floor

-Tighten in your tummy muscles,squeeze your bottom and raise your bottom and then spine off the bed.

-Try to keep your pelvis level and aim to get your shoulders, pelvis and knees level.

-Hold for 5 seconds and repeat10 times.

-Perform 3-5 sets.