Functional Abdominal Muscles Exercises

  1. Stride stance (one foot forward)holding a stick, rugby ball, medicine ball, dumbbells, etc.

Repeat sequence with the other foot forward

  • Forward and Back (sagittal plane)
    • Both hands start overhead
  • Reach hands forward and low out in front of you as far as you can
  • Keeping elbows straight, raise arms up overhead and behind you stretching out as far as you can
    • Feel your abs stretch as you reach back
  • Side to side (frontal plane)
    • Both hands start overhead
  • Bend to the side and reach both hands as low and far out to the side as you can
    • Keep pelvis and shoulders facing forward
  • Keeping elbows straight, raise arms overhead and side bend to the other side
    • Feel your obliques stretch
  • Repeat 10-20 repetitions
  • Rotation (transverse plane)
    • Both hands start at shoulder level
  • Keeping elbows straight, twist your arms as far to one side as you can
  • Controlled, twist back around to the other side as far as you can
    • Feel your abs stretch and twist
  • Repeat 10-20 repetitions
  1. Single leg balance on a step or box, both hands start overhead holding a weight

Free leg reaches back, and arms reach back to stretch abs

  • Forward (sagittal plane)
    • Draw knee up like a knee strike as high as you can
      • Control weight over head and crunch abs

 

  • Side (frontal plane)
    • Draw knee up like a knee strike to the SIDE of the body
      • Control weight and side bend towards the knee
  • Rotation (transverse plane)
    • Draw knee across body like a knee strike
      • Control and rotate weight opposite direction (twist body)
  • Repeat 10-20 repetitions each movement

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