Transverse Abdominal Exercises

Intermediates:

Bicycles

  • Lie flat on your back on the floor or a mat. Your legs should be fully extended with one leg at a 90 degree angle and the other at a 45 degree angle. With your hands behind your head, lift your shoulders off the floor. Keep you neck in alignment with your spine (don’t pull your neck forward).
  • To begin the bicycle exercise, quickly move your legs as if you are pedaling. Alternate left and right, continually moving the 90 degree leg to a 45 degree and vice versa.
  • Once you’ve reach exhaustion, lower your legs to the floor. Rest for 60 to 90 seconds and repeat for 1 to 3 more rounds.

Full Extensions with Medicine BallFull Extensions with Ball

  • Lie flat on your back on the floor or a mat. Your legs should be fully extended. Extend your arms behind your head while holding a medicine ball. Lift both your legs and your hands (with medicine ball) off the ground approximately 6 inches. Make sure to keep you neck in alignment with your spine (don’t pull your neck forward).
  • To begin the full extension with medicine ball exercise, slowly bring your knees into your chest. At the same, bring the medicine ball forward towards your knees while lifting your shoulders off the floor. Once your knees have met the ball, extend back to starting position while still keeping your feet and hands off the floor approximately 6 inches. Also make sure you keep your abs tight or contracted throughout the exercise. This completes one repetition. Repeat until exhaustion.
  • Once you’ve reached exhaustion, lower your legs to the floor. Release the ball and sit up. Rest for 60 to 90 seconds and repeat for 1 to 3 more rounds.
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