Groovi Physio Software - Medicine Ball Oblique Abs 2

5 of my Favourite Abdominal Strengthening Exercises

Optimal functioning of the muscles of the Abdominal Wall are essential for many daily tasks such as breathing, rotational activities and transference of loads. Prescribing Abdominal exercises can be overwhelming as there is such a wide range of options, all targeting specific areas of the abdomen, and not addressing the whole system. Let’s look at 5 of my favourite Abdominal  Strengthening Exercises; ones that target the whole system and effectively work the ‘Core’, both the Upper as well as Lower Abdominals, and the Obliques.

Remember that ‘Practice doesn’t make Perfect, Practicing Perfectly makes Perfect’ so pay attention to slow, controlled movements performed perfectly. Advise the client to rest if fatigued or if their technique fails. If they experience back pain, they may be arching their back as a compensation for weak Abdominals. In this instance, either start with an easier exercise (lower load) or reduce the repetitions & / or sets.

1. DEAD BUGS

What a great exercise to activate the Core, maintaining a flat neutral back (neither arched nor ‘imprinted’) whilst alternate arms & legs are simultaneously flexed or extended to activate the whole Abdominal Wall.

Groovi Physio Software - Deadbug 1

2. BALL: ROLL OUT BASICS

great example of a closed chain exercise that not only targets the Lower Abdominals but also provides proprioceptive input for optimal firing of the Serratus Anterior muscle and improved scapular control.

Groovi Physio Software - Ball Roll Out Basic 1
Groovi Physio Software - Ball Roll Out Basic 2

3. BEAR PLANK WITH SHOULDER TAPS

It looks easy but it sure isn’t! This activates the Core strongly whilst bringing in a balance and control component.

Bear plank with shoulder tap 4 - Groovi Physio Software
Bear plank with shoulder tap 2 - Groovi Physio Software
Bear plank with shoulder tap 3 - Groovi Physio Software
Bear plank with shoulder tap 4 - Groovi Physio Software

4. INCLINED TRUNK ROTATION: TUBING

This exercise demands it all: balance, Core, Upper and Lower Abs and Obliques. Its also functional for many rotational sports.

Inclined trunk rotation tubing 1 - Groovi Physio Software
Inclined trunk rotation tubing 2 - Groovi Physio Software

5. MEDICINE BALL: OBLIQUE ABS

Balancing on the base of your lower pelvis demands control from your Core. Now add in rotation with a weighted medicine ball and you’ve got a great Oblique Abdominal exercise that brings in the all-important rotational component, necessary in so many daily functions.

Groovi Physio Software - Medicine Ball Oblique Abs 1
Groovi Physio Software - Medicine Ball Oblique Abs 2

All the above exercises – photos and videos as well as instructions, are available in our Groovi Physio Software.

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