Abdominal Strengthening Exercises

Exercises > Strengthening (Muscles) > Abdominal Strengthening Exercises

 

The following abdominal strengthening exercises are designed to improve the strength of the abdominal muscles (figure 1). You should discuss the suitability of these abdominal strengthening exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic abdominal strengthening exercises. Once these are too easy, progress to the intermediate abdominal strengthening exercises and eventually the advanced abdominal exercises.

Figure 1 – Abdominals

Abdominal Strengthening – Basic Exercises

To begin with, the following basic abdominal strengthening exercises can be performed daily. As your abdominal strength improves, the exercises can be progressed by gradually increasing the repetitions, frequency or duration of the exercises provided they do not cause or increase pain.

Transversus Abdominis Retraining 

The transversus abdominis muscle is a key stabilizing muscle often used as part of a core stability, Pilates or rehabilitation program. Learning how to activate this muscle and then applying it to other exercises and daily activities is an important aspect of core stability. Slowly draw the section of your abdomen situated below your belly button upwards and inwards "away from your belt line" whilst breathing normally. Your rib cage should remain relaxed and should not elevate during this process. You should be able to feel the muscle contracting if you press deeply 2cm in from the bony prominence at the front of your pelvis (figure 2). Practise holding this muscle at 20 – 30% of a maximal contraction for 10 seconds and repeat 10 times. As your activation and control of this muscle improves, practice activating it during all other abdominal exercises and as long as possible during everyday activity.

Figure 2 – Transversus Abdominis Retraining

Prone Hold 

Begin this abdominal strengthening exercise propped up on your elbows and toes with your back straight as demonstrated (figure 3). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 3 – Prone Hold

Side Holds 

Begin this abdominal strengthening exercise propped up on one elbow and foot with your back straight as demonstrated (figure 4). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 4 – Side Holds (left side)

Leg Holds 

Begin this abdominal strengthening exercise lying on your back in the position demonstrated (figure 5). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times.

Figure 5 – Leg Holds

Abdominal Strengthening – Intermediate Exercises

The following intermediate abdominal strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your abdominal strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Abdominal Crunch 

Begin this abdominal strengthening exercise lying on your back, with your knees bent and your hands on your head as demonstrated (figure 6). Keeping your neck straight, slowly lift your shoulders and trunk off the ground, tightening your abdominals. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 6 – Abdominal Crunch

Abdominal Crunch Hands to Ankles 

Begin this abdominal strengthening exercise lying on your back, with your hip and knees bent to 90 degrees and your arms straight as demonstrated (figure 7). Keeping your neck straight, slowly lift your shoulders and trunk off the ground, moving your finger tips towards your ankle. Tightening your abdominals. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 7 – Abdominal Crunch Hands to Ankles

Reverse Abdominal Crunch 

Begin this abdominal strengthening exercise lying on your back, with your hips and knees bent and your arms straight as demonstrated (figure 8). Slowly lift your bottom and legs off the ground tightening your abdominal muscles and straightening your legs. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 8 – Reverse Abdominal Crunch

Oblique Crunch 

Begin this abdominal strengthening exercise lying on your back, with one foot resting on your other knee and your hands on your head as demonstrated (figure 9). Slowly lift shoulder and trunk in a twisting motion, taking your elbow towards your opposite knee as shown and tightening your abdominal muscles. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 9 – Oblique Crunch (right side)

Side Raises 

Begin this abdominal strengthening exercise propped up on one elbow with your back and hips relaxed as demonstrated (figure 10). Slowly lift your hips off the floor tightening your abdominals. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 10 – Side Raises (left side)

Rotation vs Resistance Band 

Begin this abdominal strengthening exercise kneeling or standing with your back straight, holding a resistance band as demonstrated (figure 11). Slowly rotate your body keeping your arms and back straight. Perform 3 sets of 10 repetitions as far as possible provided the exercise is pain free.

Figure 11 – Rotation vs. Resistance Band (left side)

Swiss Ball Roll Outs 

Begin this abdominal strengthening exercise in kneeling with your back straight and your hands on a Swiss ball as demonstrated (figure 12). Slowly roll forwards, moving at your knees, keeping your back and arms straight. Slowly return to the start position. Perform 3 sets of 10 repetitions provided the exercise pain free.

Figure 12 – Swiss Ball Roll Outs

Abdominal Strengthening – Advanced Exercises

The following advanced abdominal strengthening exercises should generally be performed 1 - 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your abdominal strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Prone Hold on Swiss Ball 

Begin this abdominal strengthening exercise with your feet on a Swiss ball, your hands on the floor, and your back straight as demonstrated (figure 13). Hold this position for as long as possible provided it is pain free and you are maintaining good posture. Repeat 3 times. Once this is too easy, try maintaining the same position with one leg in the air as demonstrated and repeat on each side.

Figure 13 – Prone Hold on Swiss Ball (left leg)

Abdominal Crunch on Swiss Ball 

Begin this abdominal strengthening exercise lying on your back on a Swiss ball, with your knees bent and your hands on your head as demonstrated (figure 14). Keeping your neck straight and the Swiss ball still, slowly lift your shoulders and trunk off the ball, tightening your abdominals. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 14 – Abdominal Crunch on Swiss Ball

V Sit Ups 

Begin this abdominal strengthening exercise lying on your back in the position demonstrated. Keeping your knees straight, slowly lift your legs and torso, bringing your hands towards your feet (figure 15). Tighten your abdominal muscles. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 15 – V sit-ups

Side Bends Over Swiss Ball 

Begin this abdominal strengthening exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball as demonstrated (figure 16). Slowly perform a side bend keeping the Swiss ball as still as possible. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 16 – Side Bends Over Swiss Ball (left side)

Side Bend With Rotation Over Swiss Ball 

Begin this abdominal strengthening exercise with your feet apart and against a wall and your hip and back resting on a Swiss ball. Your chest should be facing the ground as demonstrated (figure 17). Slowly perform a side bend, rotating your torso so your chest faces upwards as shown, keeping the Swiss ball as still as possible. Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 17 – Side Bend with Rotation over Swiss Ball (left side)

Side Bends With Weight 

Begin this abdominal strengthening exercise standing with your feet apart and holding a light weight. Slowly perform a side bend as demonstrated tightening your abdominal muscles (figure 18) . Perform 3 sets of 10 repetitions on each side provided the exercise is pain free.

Figure 18 – Side Bends with Weight (right side)

Abdominal Cycling 

Begin this abdominal strengthening exercise lying on your back with your hands behind your head. Slowly lift your shoulder and trunk taking your elbow towards your opposite knee (your knee should be moving towards that elbow simultaneously) (figure 19). Reverse this process taking your other elbow towards your other knee, with your feet moving in a cycling motion. Perform 3 sets of 10 repetitions to each side provided the exercise is pain free.

Figure 19 – Abdominal Cycling

Legs Up & Out 

Begin this abdominal strengthening exercise lying on your back with your hips and knees bent as demonstrated (figure 20). Slowly straighten your legs out as demonstrated and then return to the starting position. Then slowly lift your bottom and legs up in the air and once again return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Figure 20 – Legs Up & Out

 

Physiotherapy Products for Abdominal Strengthening Exercises & Rehabilitation

• Resistance Band (For Strengthening Exercises)
• Massage Balls (For Self Massage)
• Foam Rollers (For Self Massage and Pilates Exercises)
• Swiss Balls
• Exercise Mats
• Back Braces
• Posture Supports
• McKenzie Treat Your Own Back Self Help Book

To purchase physiotherapy products to assist with abdominal strengthening exercises and rehabilitation click on one of the above links or visit the PhysioAdvisor Shop.

 

Other Exercises

• View Basic Pilates Exercises
• View Basic Swissball Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises

Find a Physio to assist with Abdominal Exercises

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