Try bridging exercise to help build your abdominals and also strengthen your pelvic area. Simple and easy to do in the home, they can be used as part of a combined abdominals workout very easily.
Lie flat on the floor with both hands resting by your sides, with your feet firmly flat on the floor shoulder width apart.
Slowly contract your abdominal, lower back and gluteus muscles, to lift your midsection to make a straight line through your knees - hips - shoulder. Focus on a slow upward and downward movement, ideally 1 rep every 5 - 10 seconds, holding in the upward phase for a few seconds.
Use your hands to aid balance, avoid pressing downwards to help with the lift. Downward force should be applied only through the shoulders and feet.
How many reps do I do?
A good exercise for beginners, aim for 2 sets of 8 - 12 reps in a slow controlled manner.
Intermediates aim for 3 sets of 12 reps+
Advanced use as a warm-up for 1 set of 15+ reps.
Related abdominal exercises :
Hands to Knees | Sit ups | Knees to chest | Abdominal crunch | Hip flexor
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