Advertisement
Abdominal Exercises Lying Down: A Comprehensive Guide
By Dr. Anya Sharma, PhD, CSCS
Dr. Anya Sharma holds a PhD in Exercise Physiology and is a Certified Strength and Conditioning Specialist (CSCS). She has over 15 years of experience in the fitness industry, specializing in rehabilitation and core strengthening.
Published by FitnessForward Magazine
FitnessForward Magazine is a leading publication in the fitness and wellness industry, known for its rigorous editorial standards and commitment to evidence-based information. It reaches a broad audience of fitness professionals, enthusiasts, and researchers.
Edited by Michael Davis
Michael Davis is a seasoned fitness editor with over 20 years of experience. He has a deep understanding of the fitness industry and a keen eye for detail, ensuring accuracy and clarity in all published articles.
Introduction:
The quest for a strong, defined core is a universal pursuit, driving a significant portion of the fitness industry. While standing and seated abdominal exercises are popular, abdominal exercises lying down offer unique advantages and cater to a broader range of fitness levels and physical limitations. This article will delve into the various types of abdominal exercises lying down, exploring their benefits, proper form, modifications, and their implications for the fitness industry.
H1: The Benefits of Abdominal Exercises Lying Down
Performing abdominal exercises lying down offers several key advantages:
Reduced Spinal Compression: Lying down significantly reduces the load on the spine compared to standing or seated exercises, making it safer for individuals with back pain or injuries. This is crucial, as many traditional core exercises can exacerbate existing spinal conditions.
Increased Muscle Activation: In a supine position, gravity assists in isolating abdominal muscles, allowing for greater focus and improved muscle activation. This leads to more effective strengthening and toning.
Improved Stability and Control: Abdominal exercises lying down, particularly those focusing on isometric holds, help develop better core stability and control, crucial for everyday movements and athletic performance.
Accessibility and Versatility: These exercises are easily adaptable for various fitness levels. Beginners can start with simpler modifications, while advanced individuals can increase the difficulty using weighted resistance or advanced progressions.
H2: Types of Abdominal Exercises Lying Down
The range of abdominal exercises lying down is vast, catering to different muscle groups and fitness levels. Some popular options include:
Standard Crunches: A classic exercise targeting the rectus abdominis (the "six-pack" muscles). Proper form is crucial to avoid neck strain.
Reverse Crunches: This variation emphasizes the lower abdominals.
Leg Raises: Effective for targeting the lower abdominals and hip flexors. Modifications include keeping the knees slightly bent to reduce strain.
Bicycle Crunches: This dynamic exercise works both the obliques (side abdominal muscles) and rectus abdominis.
Plank (forearm or high plank): An isometric exercise that engages the entire core, including the transverse abdominis (deep core muscle), crucial for stability.
Russian Twists (lying down variation): A lying down variation using a medicine ball or weight plate, engaging obliques effectively.
Flutter Kicks: This exercise targets the lower abdominals and improves endurance.
Dead Bugs: A more advanced exercise focusing on core stability and control.
H3: Proper Form and Safety Considerations
Regardless of the chosen abdominal exercises lying down, maintaining proper form is crucial to prevent injuries and maximize results. Key points include:
Engage your core: Actively engage your abdominal muscles throughout the exercise, pulling your belly button towards your spine.
Controlled movements: Avoid jerky or rapid movements. Perform exercises slowly and with control.
Maintain neutral spine: Avoid arching or rounding your back excessively.
Breathe properly: Inhale during the less strenuous part of the movement and exhale during the exertion.
Listen to your body: Stop if you experience pain.
H4: Implications for the Fitness Industry
The growing emphasis on core strength has significantly impacted the fitness industry. The popularity of abdominal exercises lying down is reflected in:
Increased demand for specialized equipment: Fitness studios and gyms are increasingly offering equipment tailored to core workouts.
Development of targeted workout programs: Many fitness programs now incorporate dedicated core sessions featuring a variety of abdominal exercises lying down.
Rise of online fitness content: Online platforms are filled with tutorials and programs focusing on core training, including numerous variations of abdominal exercises lying down.
Increased focus on rehabilitation and injury prevention: The low-impact nature of many abdominal exercises lying down makes them ideal for rehabilitation programs and injury prevention strategies.
H5: Modifications and Progressions
Modifying abdominal exercises lying down allows individuals of all fitness levels to participate. Modifications might include:
Reducing range of motion: Beginners can start with shorter ranges of motion, gradually increasing as strength improves.
Using support: Using a rolled-up towel under the lower back can provide lumbar support during certain exercises.
Adding resistance: Advanced individuals can increase the intensity by adding weights or resistance bands.
Conclusion:
Abdominal exercises lying down provide a safe and effective way to strengthen the core, offering numerous benefits for individuals of all fitness levels. Their versatility, accessibility, and low-impact nature have significantly influenced the fitness industry, driving innovation in equipment, workout programs, and rehabilitation strategies. By understanding the benefits, proper techniques, and modifications, individuals can incorporate these exercises into their routines and reap the rewards of a strong and stable core.
FAQs:
1. Are abdominal exercises lying down enough for a strong core? While lying-down exercises are excellent, a well-rounded core routine should also include standing and dynamic movements.
2. How many repetitions should I do for abdominal exercises lying down? Aim for 2-3 sets of 10-15 repetitions for most exercises, adjusting based on your fitness level.
3. Can I do abdominal exercises lying down every day? Rest is crucial for muscle recovery. Aim for 2-3 non-consecutive days per week.
4. What if I feel pain while doing abdominal exercises lying down? Stop immediately and consult a healthcare professional.
5. Are abdominal exercises lying down suitable for pregnant women? Modifications may be necessary. Consult a physician or certified prenatal fitness instructor.
6. Can I lose belly fat by only doing abdominal exercises lying down? Spot reduction isn't possible. Combine core work with overall diet and exercise for fat loss.
7. How long does it take to see results from abdominal exercises lying down? Results vary. Consistent effort and proper form are key to achieving visible results.
8. What are some good resources for learning proper form for abdominal exercises lying down? Reputable fitness websites, certified trainers, and videos demonstrating correct technique are great resources.
9. Can I do abdominal exercises lying down if I have a herniated disc? Consult a doctor or physical therapist before attempting any abdominal exercises.
Related Articles:
1. "Mastering the Plank: Variations and Progressions": Explores different plank variations, including those performed lying down, and how to progress.
2. "Lower Abdominals: Targeted Exercises and Workout Routines": Focuses on lower abdominal exercises, many of which are performed lying down.
3. "The Ultimate Guide to Core Strength Training": A broader overview of core training, including various lying-down exercises.
4. "Rehabilitating Your Core After Injury": Discusses the role of lying-down core exercises in rehabilitation.
5. "Beginner's Guide to Abdominal Exercises": Introduces various abdominal exercises, including basic lying-down variations.
6. "Advanced Core Exercises for Experienced Fitness Enthusiasts": Explores more challenging lying-down core exercises and progressions.
7. "Core Training for Athletes: Improving Performance and Injury Prevention": Discusses the importance of core strength in athletic performance and uses of lying-down exercises.
8. "Building a Strong Core Without Using Equipment": Focuses on bodyweight core exercises, many of which are performed lying down.
9. "Yoga for Core Strength: Poses and Techniques": Explores yoga poses that engage core muscles, including some performed lying down.
| abdominal exercises lying down: The Best Abdominal Exercises You've Never Heard Of (Enhanced Edition) Ben Greenfield, Nick Nilsson, 2012-02-17 |
| abdominal exercises lying down: Prolapse Exercises Inside Out Michelle Kenway, 2013-07-31 Prolapse exercises helps women improve prolapse support and exercise with confidence to stay in shape |
| abdominal exercises lying down: Essentials of Strength Training and Conditioning NSCA -National Strength & Conditioning Association, 2021-06-01 Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance. The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With HKPropel Access, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation. The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features: Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements. Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines. Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique. Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice. Note: A code for accessing HKPropel is not included with this ebook but may be purchased separately. |
| abdominal exercises lying down: Two Minute Moves Lizzy Williamson, 2017-09-26 We all know that we should be moving more, but sometimes it can feel impossible to find the time or motivation to even get started. This book makes that first step easy.Lizzy Williamson has spent over a decade helping women to get their bodies, energy and confidence back. With more than 50 fun and simple exercises, you'll learn how to make working out a part of your every day, whether you're on the couch watching TV, at the kitchen bench waiting for the kettle to boil, at the playground with the kids or just clinging to a bottle of wine (yes, a bottle of wine can make you fitter!).Backed up with down-to-earth advice and the inspiring true story of how Lizzy found herself through movement, TWO-MINUTE MOVES is the guide to stopping the excuses and reaping the benefits of a happier, healthier more energised life. It starts with two minutes. |
| abdominal exercises lying down: Body Trainer for Men Ray Klerck, 2013-12-02 Working out but not getting results? If you’re seeking improved fitness and muscle tone or a slimmer, more ripped physique, Body Trainer for Men is your ticket to an ideal physique. Fitness expert and writer Ray Klerck, one of the world’s most sought-after personal trainers, has produced a comprehensive fitness guide specifically tailored to the unique needs and goals of men. In this book, you will find workout programmes that can be performed at home or in the park as well as in the gym, making this resource completely accessible and convenient. Body Trainer for Men offers solutions to the most common issues men face inside and outside the gym. So if you are stressed or overweight and want to muscle up in a short time, now you have the means to fix these problems without spending for a personal trainer. The methods and training plans are all linked, so rather than being forced into a particular goal, you can make desired improvements concurrently. Whatever your present needs or future goals may be, you’ll find the advice in this guide 100 per cent effective. |
| abdominal exercises lying down: Abdominal Exercises Bible Anthony Anholt, 2013-06-13 Discover How To Transform Your Body With The Best Core Exercises On The Planet By nature, men are nearly alike; by practice, they get to be wide apart. -Confucius Nothing screams health, youth and vitality more than possessing a tight and toned mid-section. Late night television is filled with gimmicks and creams that will supposedly help you achieve this ideal. Gyms are filled with people performing crunches along with other exercises in an attempt to acquire that elusive 6-pack. Are you one of them? If so The Abdominal Exercises Bible: Ab Exercises For Core Strength And A Flat Belly can help you. Within its pages you will find a simple yet complete program containing the best stomach exercises on the planet. This program is designed for all ages and fitness levels. If you are a senior citizen looking to get back in shape you will find gentle yet effective abdominal exercises that will work for you. On the other hand even if you are a superior athlete you will find core exercises that will challenge you. This book is for everyone who desires a sexy and toned mid-section. Of course there are many other benefits that you will gain when you follow the Abdominal Exercises Bible. These include Help to reduce or even eliminate lower back pain Improve your energy levels Improve your athletic performance - your power originates from your core Improve your breathing Improve your posture Increase your muscle mass Lose belly fat Enhance your overall looks Help prevent hernias Help stabilize your body and protect your joints Beyond appearance the core training you will experience in The Abdominal Exercise Bible will make you a stronger, healthier, more magnetic you. Order this book now and start transforming your body today. |
| abdominal exercises lying down: The Coregasm Workout Debby Herbenick, 2015-06-09 The Coregasm Workout is a revolutionary new book that provides natural, safe, and effective techniques for enhancing sex through fitness. Developed by leading sex researcher, educator, and columnist Dr. Debby Herbenick, The Coregasm Workout introduces simple, science-backed exercises to make working out more fun and sex lives more satisfying. Debby has developed The Coregasm Workout based on her deep background in health science and unprecedented research on exercise-induced arousal in order to bring fitness and sexuality closer together. Her fact-based methods are specifically designed to improve orgasm and have been tested, refined, and proven by real women, for women. The Coregasm Workout will help improve your sex life—and help you enjoy exercising more often—through four C.O.R.E. principles: Challenge yourself through cardio, reps, and resistance Order matters: it’s not just the kind of exercises you do, but the order in which you do them Relax and receive: be open to the experience of coregasm Engage your lower abs, muscles often strongly linked to coregasm Fun, fascinating, and useful, The Coregasm Workout offers new exercise techniques for women who want to stay sexy, healthy, and fit, and enjoy the benefits of the gym in the bedroom. |
| abdominal exercises lying down: Total Abs Muscle & Fitness, 2013-05-01 Intended for anyone who wants rock-hard abs but needs help getting motivated, the editors of fitness authority Muscle & Fitness magazine have created a four-week plan that incorporates invaluable take-away strategies to get a firmer midsection. More than 50 exercises and full-color photos guide readers through the best ways to obtain a tight six-pack. Throughout the exercises informative tips and fast facts are included to ensure that each routine is executed in the safest and most effective manner possible. |
| abdominal exercises lying down: Two at a Time Jane Seymour, Pamela Patrick Novotny, 2002-04 In a new paperback edition, Seymour's popular guide gives warm, insightful, and comprehensive guidance to fellow parents of twins. 16-page photo insert. |
| abdominal exercises lying down: No-Risk Abs Blandine Calais-Germain, 2011-05-12 An illustrated guide to the anatomy of the abdominal muscles and how to tone them successfully without injury • Presents the 16 most effective and safest abdominal exercises for great abs • Reveals how common ab exercises, such as crunches, can damage the spine, pelvic floor, diaphragm, and internal organs • Offers tips to get rid of belly fat--both superficial fat and deeper visceral fat Presenting a new type of abdominal exercise program designed with the body’s anatomical relationships in mind, Blandine Calais-Germain reveals the 6 underlying principles for working the abs efficiently, 7 exercises to get you ready, and the 16 most effective and safest abdominal exercises for a flat belly. Pointing out that ab exercises are not without risk, she reviews the most common abdominal exercises, such as crunches and leg lifts, and explains how to avoid injury to the neck, lower back, pelvic floor, diaphragm, prostate, and internal organs as well as how to protect these vital structures with appropriate abdominal work. Exploring this often misunderstood region of the body in her trademark anatomical style, Calais-Germain details the muscular structures that make up the abs, revealing that strength alone is not the sole factor in a flat stomach. Including tips to get rid of belly fat--both superficial fat and deeper visceral fat--this book reveals how to get great abs, lose weight, gain strength, and build your core all without hurting yourself. |
| abdominal exercises lying down: Maximized! Gerard Thorne, 2014-12-21 Maximized! The Complete Guide to Competitive Bodybuilding covers virtually every facet of preparing for a bodybuilding contest. From dieting and training to posing and tanning, nothing is left to chance. Also included are tips from bodybuilding superstars and strategies for making money from the sport. Let Maximized be your personal training coach as you prepare to do battle on the posing platform! |
| abdominal exercises lying down: The Legend of Joe Golfer Chris Kalwa, 2014-02 The Legend of Joe Golfer offers regular recreational golfers the helpful golf tips and suggestions of a personal caddie-at one's fingertips. Whether you're an unskilled beginner, or a seasoned advanced-level player, this book will improve the quality of your game. For those Joe or Jane Golfers who've recently purchased the best brand-name clubs and golfing equipment available, visions of perfectly crisp ball striking and precisely placed shots don't immediately appear in play as advertised. Instead, you continue spraying your bad shots all over the course-like a groundskeeper watering the course grounds for the next day's play. Chris Kalwa has been there, he's done that, and he feels your bad-shot aches and pains. In The Legend of Joe Golfer, Chris shares his uniquely crafted golf story: a passionate twelve-year journey of endless playing trials and tribulations. This book provides all regular players with a looking-glass through which anyone can relate to and connect with. You'll understand why you got addicted to this ancient and beautiful game, and learn how you can best prepare for and enhance your enjoyment of golf. |
| abdominal exercises lying down: Diastasis Recti , Unlock a Stronger Core and Better Health with Diastasis Recti: How to Strengthen Your Core and Improve Your Health. Are you ready to take charge of your core health and overall well-being? Diastasis Recti: How to Strengthen Your Core and Improve Your Health is your comprehensive guide to addressing Diastasis Recti (DR), a common condition that affects many. Let's dive into the vital topics covered in this enlightening book. Understanding Diastasis Recti Gain a solid grasp of what Diastasis Recti is and the underlying causes that can lead to this condition. Knowledge is power when it comes to your core health. Impact of Pregnancy and Obesity Explore the specific connections between pregnancy, obesity, and DR. Discover how these factors can influence your core health and what you can do to mitigate their effects. The Consequences of Improper Exercise Techniques Learn about the importance of proper exercise techniques and how improper practices can contribute to or exacerbate DR. Discover safe exercise practices that promote core strength. Diagnosing Diastasis Recti Find out how to recognize the signs and symptoms of DR within your own body. We'll also discuss the significance of obtaining a medical diagnosis. Effects of Diastasis Recti on Health Delve into the far-reaching effects of DR on your health. Learn about its connections to back pain, pelvic floor dysfunction, and poor posture, and how addressing DR can lead to improved health. Treatment Options for Diastasis Recti Explore a range of treatment options, from physical therapy techniques designed to rehabilitate your core to corrective exercises that promote healing. For those considering surgical procedures, we provide insights into what to expect. Preventing Diastasis Recti Prevention is key! Discover strategies to prevent DR, including maintaining proper posture, adopting safe exercise practices, and incorporating core-strengthening exercises into your routine. Benefits of Strengthening the Core Understand the broader benefits of a strong core. Improved posture, alignment, and overall well-being are just a few of the positive outcomes you can expect. Your Path to a Stronger Core Begins Here Diastasis Recti: How to Strengthen Your Core and Improve Your Health empowers you with the knowledge and tools to enhance your core health and overall quality of life. Whether you're dealing with DR or want to proactively strengthen your core, this book is your indispensable resource. Start your journey to a stronger, healthier you today.Table of Contents Introduction Diastasis Recti: How to Strengthen Your Core and Improve Your Health WHAT IS DIASTASIS RECTI? CAUSES OF DIASTASIS RECTI PREGNANCY AND DIASTASIS RECTI OBESITY AND DIASTASIS RECTI IMPROPER EXERCISE TECHNIQUES DIAGNOSING DIASTASIS RECTI EFFECTS OF DIASTASIS RECTI ON HEALTH BACK PAIN AND DIASTASIS RECTI PELVIC FLOOR DYSFUNCTION AND DIASTASIS RECTI POOR POSTURE AND DIASTASIS RECTI TREATMENT OPTIONS FOR DIASTASIS RECTI PHYSICAL THERAPY FOR DIASTASIS RECTI CORRECTIVE EXERCISES FOR DIASTASIS RECTI SURGICAL PROCEDURES FOR DIASTASIS RECTI PREVENTING DIASTASIS RECTI PROPER POSTURE AND BODY MECHANICS SAFE EXERCISE PRACTICES EXERCISES TO STRENGTHEN THE CORE TRANSVERSE ABDOMINAL EXERCISES PELVIC FLOOR EXERCISES BENEFITS OF STRENGTHENING THE CORE IMPROVED POSTURE AND ALIGNMENT |
| abdominal exercises lying down: Athletic Abs Scott Cole, 2003 Emphasizing balance, strength, and flexibility--and including core stretches based on martial arts principles, yoga, and gymnastics--this workbook provides a low-cost, crunch-free and equipment-free ab workout that can be done at home. 240 photos. |
| abdominal exercises lying down: The Detox Book, 3rd Edition Bruce Fife, 2017-08-14 We live in a toxic world. Environmental pollution and disease-causing germs assault us continually day after day. Our food is nutrient deficient and our water supply dangerously contaminated. People today are exposed to chemicals in far greater concentrations then were previous generations. Thousands of tons of man-made chemicals and industrial pollutants are poured into our environment and our food supply daily. With such a massive attack on our health we should all be sick from toxic overload. And we are! In no other time in the history of the world has degenerative disease been as prominent as it is today. Diseases that were rare or unheard of a century ago are now raging upon us like a plague. Millions are dying from diseases that were virtually unknown in the past. Experts tell us that by the time we reach middle age, each one of us will have already been affected by either cancer, cardiovascular disease, or some other serious degenerative condition. Conventional medicine has no sure cure. Drugs, surgery, and radiation treatments can be as dangerous and debilitating as the diseases they attempt to cure. Nature, however, has provided us with the solution. Our bodies are amazingly resilient. If the disease-causing toxins are removed, the body will heal itself. This book outlines the steps you need to take to thoroughly detoxify and cleanse your body from these disease-causing agents. You will also learn how to reduce your toxic exposure and how to strengthen your immune system. Through detoxification you will free yourself from the chains of pain, reverse degenerative conditions, gain more energy, feel and look younger, improve your memory, and be happier. Virtually all the diseases of modern society, including many infectious illnesses, can be avoided or even cured by sensible systematic detoxification. Although we live in a toxic world we can take control of our health. This book will show you how. “The Detox Book is highly recommended for health reference collections.” ―The Midwest Book Review “A comprehensive handbook of detoxification therapies... Chapters give extensive background information on each subject, reports of research, and precise, detailed instructions for self-administration...An encyclopedic look at how we can care for and cleanse our amazingly resilient bodies.” ―Booklist American Library Association “The Detox Book is an excellent primer on cleansing the body. It provides everything you need to know about detoxification, why you must detoxify, and how to get the best results. I highly recommend this down-to-earth and approachable book as the first step along your journey to health.” ―Michelle Cook, Health ‘N Vitality |
| abdominal exercises lying down: Dialed in Rick Ryan, 2008-02-01 This ground breaking new book shows you how to take control of your health and fitness. Rules on nutrition and exercise explain how this program will work for you. 100s of photos, tips, and a few key forms help you quickly get started with meals areobics and weight training. Guidance Dials will help you achieve to the body you want by tuning your program for you to keep seeing progress. Click on the underlined DIALED IN above to see a free preview of the book content. |
| abdominal exercises lying down: Anderson's Physical Education , 1897 |
| abdominal exercises lying down: Classified Gymnasium Exercises of System of R.J. Roberts R. J. Roberts, 1896 |
| abdominal exercises lying down: Boot Camp Six-Pack Abs Bob Weinstein, |
| abdominal exercises lying down: Exercise for Better Bones Margaret Martin, 2015-07-27 Exercise for Better Bones is the most comprehensive and current exercise program for people with osteoporosis, osteopenia and low bone density. Written by Physical Therapist Margaret Martin, Exercise for Better Bones has been used by thousands of individuals around the world to improve their bone health and reduce their risk of a fall and fracture. Exercise for Better Bones is designed for any individual with osteoporosis and in need of a safe and effective osteoporosis exercise program. The book offers four program levels: Beginner, Active, Athletic and Elite. |
| abdominal exercises lying down: The Complete Guide to Exercise to Music Debbie Lawrence, 2015-09-24 The Complete Guide to Exercise to Music (3rd edition) is a practical handbook for the regular exerciser who wishes to know more about the enormous benefits of training to music, and the fitness professional who seeks a thorough grounding in Level 2 and 3 knowledge. This 3rd edition is fully updated to include: - Aspects of the core and skills-based knowledge for Level 2 and 3 ETM instructors - The latest research on safety in the exercise environment - Adapting ETM for special populations - Over 200 colour photographs demonstrating stretches and exercises Exercise to Music is one of the core modules of the Level 2 gym instructors syllabus, and a new Level 3 qualification was added in January 2008. This edition covers all this knowledge, using revision notes and tests as useful tools for the readers' study. The Complete Guide to Exercise to Music is the reference on this discipline for everyone involved in the health and fitness industry. |
| abdominal exercises lying down: Your Hands Can Heal You Master Stephen Co, Eric B. Robins, 2007-11-01 What if one of the most effective tools you have to restore your health is not surgery or medications, but your own hands? Incredibly, your hands can heal you -- with the energy medicine of Pranic Healing. A powerful system that is rapidly increasing in popularity, Pranic Healing works with your own natural, vital energy -- which is also called prana -- to accelerate your body's innate self-healing ability. Amazingly easy to learn and apply, Pranic Healing uses a series of powerful but simple methods to generate energy, including non-touch hand movements; energetic hygiene, the practice of keeping your personal energy tank clean and full; breathing; and brief meditations. Using these unique techniques, you can identify, clear, and purify unhealthy, imbalanced energy and replace it with fresh energy that helps your body heal itself from a wide range of physical, psychological, and emotional symptoms and disorders. A self-healing guide for 24 ailments, including physical and sports injuries, chronic arthritis, irritable bowel syndrome, insomnia, hypertension, headaches, backaches, congestion and colds, menstrual cramps, even depression and stress-related disorders, is included. With step-by-step instructions, line drawings, and numerous real-life medical stories, Your Hands Can Heal You demonstrates and explains a revolutionary program that anyone can use to harness the energy of body, mind, and breath to produce health and facilitate repair. Personally trained by Grand Master Choa Kok Sui, who developed Pranic Healing, the authors, Master Co and Dr. Robins, provide the same detailed guidance in Your Hands Can Heal You as in the popular Pranic Healing workshops. Additionally, they present, for the first time in any book, the Grandmaster's special modifications to the breathing practices that can dramatically increase your power and energy and rejuvenate and balance your physical, emotional, mental, and spiritual body. This exciting new mind-body heath reference proves that you can heal yourself -- with your own two hands. |
| abdominal exercises lying down: Diva Terri Walsh, Theresa Walsh, 2006-05 DIVA will change the way you feel. It will make you feel stronger. It will make you feel powerful. DIVA is a new approach to fitness. It focuses on the total human being, not just the physical body. It emphasizes female power and mastery in conjunction with fitness, beauty, and self-confidence. It integrates the special needs of your body, your mind, and your spirit. The DIVA system includes: A complete, high personal workout system that any woman can do; Targeted exercises for strength, agility, flexibility, and cardiovascular fitness; Practical nutritional advice for total health and well-being; Motivational strategies for building inner strength; A daily journal to keep track of your progress. DIVA Do it for yourself. Do it for life. |
| abdominal exercises lying down: TheComplete Guide to Core Stability Matt Lawrence, 2007-06-19 The Complete Guide series is designed for the fitness professional, coach and student, packed with ready-made training programmes, tips and strategies. A new edition of the definitive 'core stability' training handbook for fitness leaders and other fitness professionals and enthusiasts in an 'all you need to know' format. 'Core Stability' is a relatively new concept, concentrating on core abdominal muscle strength to improve posture, strength and performance. This book looks at what core stability is, the muscles that are involved, and the benefits to improving your core stability. Packed with exercises, it also deals with specific exercises for different sports, and covers the use of equipment - from medicine balls to core boards. This new edition includes colour photography, new exercises and training programmes tailored to different sports. Over 3865 copies of first edition sold since 2004. |
| abdominal exercises lying down: Workouts For Dummies Tamilee Webb, 1998-12-28 Every few months a new diet, wonder drug, or workout machine hitsthe market promising instantaneous results. Unfortunately, none ofthese fads ever seems to work. That's because the secret togood health is based on a balanced workout routine, which consistsof eating a healthy diet, exercising, resting your body, and doingyour best to find balance in all aspects of your life. If you candedicate yourself to this goal and are willing to work for what youwant you can have a healthy and fit body. Workouts For Dummies by Tamilee Webb, whose buffed bodyis the star of the Buns of Steel workout video series, will showyou how to get the most out of your workout routine no matter whatyour current level of fitness. If you're a workout enthusiastthis book will help you shape up with easy workouts you can doanytime, anywhere. Even if you've never exercised,don't worry--this book starts with basic topics such aschoosing shoes and warming up. Workouts For Dummie s covers everything you'll needto create an effective exercise program, starting with anexplanation of body types (so you don't think you'llend up looking like Cindy Crawford if you don't already) andthe workouts that suit your body type. You'll also finddirections for stretches, aerobic exercises, muscle conditioning(using weights, furniture, exercise bands, and bars), and workoutsfor different locations (home, office, gym), all withillustrations. Workouts For Dummies also deals with thefollowing topics and much more: * Creating a personalized workout * Warming up, cooling down, and stretching * Preventing common injuries * Targeting and toning trouble spots * Evaluating equipment, gear, and gadgets * Determining your fitness level * Working out while traveling Filled with expert tips, techniques, and step-by-step photos thatillustrate over 100 exercises, Workouts For Dummies willhelp you make exercising an enjoyable part of your life. |
| abdominal exercises lying down: Strength Training for Women Lori Incledon, 2005 'Strength Training for Women' provides you with information tailored to the way your body works and responds to training, and the specific tools you need to reach your goals. |
| abdominal exercises lying down: Lean, Long & Strong Wini Linguvic, 2004-12-09 Lean Long & Strong is a tailored strength training program created just for women. Each workout, designed to be completed in just 12 minutes a day, incorporates synergy sets, a combination of precision strength training exercises with specially chosen stretches. Now top personal trainer Wini Linguvic tailors her precision body-sculpting methods just for women in workouts that integrate the flow and stretching of yoga to produce the even more impressive real results of strength training. Finally, an expert women can turn to for a program designed to create the fabulously fit, lean, long, strong body that today's woman yearns to achieve. |
| abdominal exercises lying down: The Swim Coaching Bible Volume II Dick Hannula, Nort Thornton, 2012-04-09 For more than a decade, top coaches have turned to one resource time and time again. Collecting the wisdom, insights, and advice from the sport’s legendary instructors, The Swim Coaching Bible immediately established its place in the libraries of swim coaches around the globe. Coaches, it’s time to make room alongside that classic for a new resource! The Swim Coaching Bible, Volume II, picks up where the original left off, providing more instruction, guidance, and expertise on every aspect of the sport. Inside, you’ll learn the secrets, strategies, and philosophies of 27 of today’s most successful coaches, including these legendary leaders: • Jack Bauerle • George Block • Mike Bottom • Bob Bowman • Sid Cassidy • John Urbancheck • Bill Rose • Vern Gambetta • David Durden • Brett Hawke • Gregg Troy • John Leonard • Dick Shoulberg • David Marsh • Teri McKeever • Bill Sweetenham From developing swimmers to building a winning program, teaching the nuances and refining stroke techniques to applying the latest research to training and conditioning programs, it’s all here. Endorsed by the World Swimming Coaches Association, this new collection is another landmark work in competitive swimming. If you coach the sport or want a competitive edge, The Swim Coaching Bible, Volume II, is a must-own. |
| abdominal exercises lying down: Textbook of Midwifery and Obstetrics for Nurses , |
| abdominal exercises lying down: Physical Activity for Health and Fitness Allen W. Jackson, 2004 Through this book, you can learn to use the latest life-changing information to improve your fitness and enhance your quality of life. |
| abdominal exercises lying down: Pilates For Dummies Ellie Herman, 2022-10-04 Get your Pilates on—no gym membership required! Pilates For Dummies teaches you the principles of the Pilates Method of stretching, exercising, and breathing, for amazing fitness results. The book guides you through basic, intermediate, and advanced mat exercises. It’s packed with exercises to help you target problem areas, gain strength and flexibility, heal injuries, and feel better than ever. With step-by-step exercises and illustrations, this book shows you how to get the most out of your mat-based Pilates routines, in the comfort of your home or wherever you’re exercising. You’ll also find over 100 photographs and illustrations to ensure mastery of each movement. Lead a stronger, healthier life, with Pilates. Get step-by-step instructions on exercises targeted at toning problem areas like abs, arms, legs and more Find the right Pilates class for you and learn where to buy equipment, such as small balls, large balls, and Thera bands Combine Pilates with other forms of exercise Build your own home Pilates program to work out safely and with confidence Anyone, of any age or fitness level, can start practicing Pilates. Pilates For Dummies will help you live a stronger, healthier life. |
| abdominal exercises lying down: Obstetric and Gynecologic Care in Physical Therapy Rebecca Gourley Stephenson, Linda J. O'Connor, 2000 The second edition of Obstetric and Gynecologic Care in Physical Therapy has been thoroughly updated to cover recent changes in the field of physical therapy as it pertains to the treatment of women. Chapters cover topics on women. |
| abdominal exercises lying down: Pocket Guide to Fitness Louiza Patsis, 2011-02-08 The first edition of this book came out in 2007. In this edition, more exercises are added, and more important spirit-mind-body connection distinctions are included. Specific references are included. |
| abdominal exercises lying down: The Watchman , 1888 |
| abdominal exercises lying down: Running Times , 2006-10 Running Times magazine explores training, from the perspective of top athletes, coaches and scientists; rates and profiles elite runners; and provides stories and commentary reflecting the dedicated runner's worldview. |
| abdominal exercises lying down: Smarter Workouts McCall, Pete, 2019 Smarter Workouts: The Science of Exercise Made Simple gives you the solution you need with efficient and effective workout programs that use only one piece of equipment. You can work out in a short period of time without spending a lot of money on expensive equipment or gym memberships—all while targeting your personal goals. |
| abdominal exercises lying down: Delavier's Women's Strength Training Anatomy Workouts Frederic Delavier, Michael Gundill, 2014-10-16 Delavier’s Women’s Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women’s strength training. The 290 full-color illustrations allow you to see inside 157 exercises and variations and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes. Step-by-step instructions work in tandem with the anatomical illustrations and photos to ensure you understand how to maximize the efficiency of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how movement variations can isolate specific muscles and achieve targeted results. Delavier’s Women’s Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you’re beginning a program or enhancing an existing routine, working out at home or at the gym, it’s all here and all in the stunning detail that only Frédéric Delavier can provide. The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men’s Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2.5 million copies. |
| abdominal exercises lying down: Yin Yoga Kassandra Reinhardt, 2018-01-04 Stretch the mindful way with this all-encompassing guide to Yin Yoga. In today's fast-paced world it's easy to lose the balance in our lives and the connection with our bodies. DK believes it's time to change that! Yin Yoga offers a remedy to the stress and hustle of everyday life. Heard of the term but don't know where to begin? No worries, we've got you covered! The same way that Yin balances Yang in ancient philosophies, the slower yin-style yoga featured in this yoga book offers an alternative to the faster more active forms of yoga. Instead, Yin yoga concentrates on holding and breathing through floor-based poses, awarding you with the time and space to clear both your mind and body. Dive straight in to discover: -Over 50 poses focusing on specific areas of the body -Each yoga pose is demonstrated with photographic step-by-step detail -20 sequences linking the poses, tailored to your physical and emotional targets -Introductory spreads covering the basic techniques behind Yin Yoga The first full-coloured step-by-step Yin yoga book on the market, this all-encompassing yoga guide is a must-have volume for individuals seeking a mindful and meditative approach to their yoga practice, as well as beginners and older yoga practitioners who are looking to adopt a slower-paced approach to yoga. You can explore gentle variations to much-loved yoga poses, from the comfort of your own home. Every exercise utilises the essential elements of Yin yoga to ensure you can gain all the physical and mental benefits, and will also allow you to perform all 20 sequences, which combine over 50 different poses into one singular experience and focus on specific health benefits each pose has on your body. For years, books on yoga have asked readers to bend over backwards (literally!) to conform to their physical demands. At DK, we believe it's time to change that! Why not allow for readers to demand that yoga conform to their individual needs instead? This is gentle yoga for the mind, body and soul. A must-have volume for those who want to take up Yoga but don't know where to begin, or simply those seeking to start a gentle low-impact exercise whilst encouraging mindfulness, Yin Yoga can be tailored to your individual fitness needs, so you make the most out of your poses! Why not stretch yourself, literally, this New Year and try something new? Perhaps your mind, body and soul will thank you! |
| abdominal exercises lying down: Workout Programs for Fitness Bodyweight Suspension Training , 2023-12-15 A step-by-step guide to using TRX, Lifeline, and other suspension training equipment to get a toned and muscular body both in the gym and at home. All you need to develop long, strong muscles and a fit, slender physique is this comprehensive guide and your suspended bodyweight trainer. Forget bulky machines and heavy weights—these functional training workouts will unleash the full potential of any suspended bodyweight training system. You will simultaneously tone and shape your entire body for: Washboard Abs Carved Back Sculpted Shoulders Chiseled Chest Ripped Arms Firm Glutes Powerful Legs Packed with hundreds of step-by-step photos, clearly explained exercises and progressive training programs for all levels of fitness, this book will revolutionize your workout by teaching you how to maximize the benefits of this cutting-edge approach to total-body fitness. |
| abdominal exercises lying down: Boxing Fitness Clinton McKenzie, Hilary Lissenden, 2013-06-30 Boxing is well-known for its training regime, which produces some of the strongest, fittest athletes in the world. 'Boxing fitness', a recent development in personal fitness, has adapted elements of this training into a safe, enjoyable and effective workout. A non-contact discipline, it's fun and suitable for everyone. In essence, it's a great cardiovascular workout that also helps develop strength, speed, co-ordination, balance and flexibility. In this book, two experts describe the techniques involved - a circuit that includes shadow boxing, skipping, punch bag and focus-pad work - and explain how a regime can be tailored to address each individual's fitness goals, whether it be weight loss, general toning, increased stamina or improved strength. The unique structure of a boxing fitness session evokes the traditional boxing experience, adding an authentic touch to a modern exercise regime that's suitable for men and women, young and old. Whether you're a cross-training athlete or simply want to enjoy a great workout, this clear and well-illustrated guide will help you reach the top of your game. |
Separation of the abdominal muscles (diastasis / divarification)
The exercises above will strengthen your abdominals and help correct any gapping in the front of the abdominal muscles. • Do not lift both legs up straight at the same time when lying on your …
Diastasis Recti Home Exercise Program - Tone and Tighten
While lying on your back with your knees bent draw your belly button in towards your spine. Contract your stomach muscles (as if coughing/sneezing) and hold this position. In hands and …
Physical Therapy for Strengthening Your Core After …
Use your abdominal muscles to keep your hips and core from rocking while the leg is lowering and rising. Repeat 10 times with each leg. Do 2 sets each session, 2 to 3 times each day. Lie …
PELVIS STABILITY & STRENGTHENING Beginner Exercises
Beginner Exercises Pelvic Tilts/Abdominal Draw-In: This exercise activates and strengthens your overall core which helps stabilize your spine and SI joint. You can do this exercise seated, …
CORE STRENGTHENING - waremd.com
While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move. Hold pelvic neutral and …
Exercises for Abdominals - MIT Health
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. …
Routine For: Created By: Basic Core Stabilization - Supine …
To realize the full benefit of these exercises, it is important to sense the abdominal muscles that stabilize your "core". Starting position: Lie on your back, knees bent, feet flat.
Physiotherapy advice after abdominal surgery - Royal Devon
To reduce the effects of a general anaesthetic, practice the following exercises hourly throughout the day. These exercises can be performed sitting up in bed, or preferably in a chair. Relax …
Abdominal Core Surgery Rehabilitation Protocol Patient …
Oct 14, 2020 · Developing weakness after surgery is very common and can prolong your recovery. This section contains exercises that will help reduce strength loss while avoiding …
Move It May 5 Lying Down Exercises
These simple exercises can improve your strength and movement. Try to complete these daily. Make sure you are well supported with a straight posture and relax your breathing. Place your …
CORE RESTORE - Moms Into Fitness
For exercises that help stabilize a weak core by concentrating on these key core muscles, follow our Core Restore program. This program breaks it down to the basic foundation (working your …
Separation of the abdominal muscles - BSW Together
These exercises will help strengthen your abdominals and correct any gapping in the front of the abdominal muscles. • Do not lift both legs up straight at the same time when lying on your back.
PHYSIOTHERAPY EXERCISE & ADVICE AFTER YOUR SURGERY
Jul 26, 2023 · Abdominal muscles are important for back support. 1. Deep abdominal exercise • Lie on your back with your knees bent and feet supported and hip distance apart. • Breathe in …
- LOW BACK - Northside Hospital
While lying on your back with knees bent, tighten your lower abdominal muscles, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body.
Abdominal Core Health Rehabilitation - ACHQC
Jun 17, 2020 · Keep shallow and with abdominal muscles relaxed yet using the diaphragm to inhale deeply and to exhale slowly. You may practice diaphragmatic breathing in any position; …
Abdominal Exercises in Pregnancy
Cease/modify exercises that cause pain, urine leakage or vaginal heaviness. Start lying down either on your side or your back. As you improve, try other positions – such as sitting or …
A Closer Look at Abdominal Training - ATHLETIC STRENGTH …
Effective Abdominal Exercises In order to examine some common abdominal exercises some terminology needs to be addressed. The term ‘sit up’ refers to an action where one moves …
Diastasis Rectus Abdominis - Royal United Hospital
• You can do this exercise lying down with knees bent or in sitting. • As you breathe out, gently draw in your abdominal muscles and pelvic floor and flatten your spine into the bed or back of …
Abdominal Core Surgery Rehabilitation Protocol Physical
Address posture in supine, side lying, sitting, standing and walking to minimize surgical site strain. Abdominal extension & rotation is limited to avoid stress at incision site. Keep shallow and with …
Diastasis Rectus Abdominus (DRAM)
You should not do specific abdominal exercises (e.g. crunches or sit-ups) until at least 6 months after delivery. Then, they should only be started if there is no bulging of the abdominal …
Separation of the abdominal muscles (diastasis / divarification)
The exercises above will strengthen your abdominals and help correct any gapping in the front of the abdominal muscles. • Do not lift both legs up straight at the same time when lying on your …
Diastasis Recti Home Exercise Program - Tone and Tighten
While lying on your back with your knees bent draw your belly button in towards your spine. Contract your stomach muscles (as if coughing/sneezing) and hold this position. In hands and …
Physical Therapy for Strengthening Your Core After …
Use your abdominal muscles to keep your hips and core from rocking while the leg is lowering and rising. Repeat 10 times with each leg. Do 2 sets each session, 2 to 3 times each day. Lie …
PELVIS STABILITY & STRENGTHENING Beginner Exercises
Beginner Exercises Pelvic Tilts/Abdominal Draw-In: This exercise activates and strengthens your overall core which helps stabilize your spine and SI joint. You can do this exercise seated, …
CORE STRENGTHENING - waremd.com
While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move. Hold pelvic neutral and …
Exercises for Abdominals - MIT Health
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, in a straight line from head to heels. …
Routine For: Created By: Basic Core Stabilization - Supine …
To realize the full benefit of these exercises, it is important to sense the abdominal muscles that stabilize your "core". Starting position: Lie on your back, knees bent, feet flat.
Physiotherapy advice after abdominal surgery - Royal Devon
To reduce the effects of a general anaesthetic, practice the following exercises hourly throughout the day. These exercises can be performed sitting up in bed, or preferably in a chair. Relax …
Abdominal Core Surgery Rehabilitation Protocol Patient …
Oct 14, 2020 · Developing weakness after surgery is very common and can prolong your recovery. This section contains exercises that will help reduce strength loss while avoiding …
Move It May 5 Lying Down Exercises
These simple exercises can improve your strength and movement. Try to complete these daily. Make sure you are well supported with a straight posture and relax your breathing. Place your …
CORE RESTORE - Moms Into Fitness
For exercises that help stabilize a weak core by concentrating on these key core muscles, follow our Core Restore program. This program breaks it down to the basic foundation (working your …
Separation of the abdominal muscles - BSW Together
These exercises will help strengthen your abdominals and correct any gapping in the front of the abdominal muscles. • Do not lift both legs up straight at the same time when lying on your back.
PHYSIOTHERAPY EXERCISE & ADVICE AFTER YOUR SURGERY
Jul 26, 2023 · Abdominal muscles are important for back support. 1. Deep abdominal exercise • Lie on your back with your knees bent and feet supported and hip distance apart. • Breathe in …
- LOW BACK - Northside Hospital
While lying on your back with knees bent, tighten your lower abdominal muscles, squeeze your buttocks and then raise your buttocks off the floor/bed as creating a “Bridge” with your body.
Abdominal Core Health Rehabilitation - ACHQC
Jun 17, 2020 · Keep shallow and with abdominal muscles relaxed yet using the diaphragm to inhale deeply and to exhale slowly. You may practice diaphragmatic breathing in any position; …
Abdominal Exercises in Pregnancy
Cease/modify exercises that cause pain, urine leakage or vaginal heaviness. Start lying down either on your side or your back. As you improve, try other positions – such as sitting or …
A Closer Look at Abdominal Training - ATHLETIC STRENGTH …
Effective Abdominal Exercises In order to examine some common abdominal exercises some terminology needs to be addressed. The term ‘sit up’ refers to an action where one moves …
Diastasis Rectus Abdominis - Royal United Hospital
• You can do this exercise lying down with knees bent or in sitting. • As you breathe out, gently draw in your abdominal muscles and pelvic floor and flatten your spine into the bed or back of …
Abdominal Core Surgery Rehabilitation Protocol Physical
Address posture in supine, side lying, sitting, standing and walking to minimize surgical site strain. Abdominal extension & rotation is limited to avoid stress at incision site. Keep shallow and with …
Diastasis Rectus Abdominus (DRAM)
You should not do specific abdominal exercises (e.g. crunches or sit-ups) until at least 6 months after delivery. Then, they should only be started if there is no bulging of the abdominal …
