Lower Abs and Back Strengthening

Begin by grasping the bench with both hands (behind your head). Feet on floor, knees bent.

• Raise your knees in toward your chest (2) and lower (2) to the floor. Try not to touch floor to keep that contracted position. Total 4 count. 3 sets of 16.

• Hands cradling your head:
• Recovery period with a basic lift and lower alternating the knees with a torso twist (elbow to knee) taping the floor lightly each time. 1 set of 12.

• Grasping the bench:
• Raise knees in toward chest for (4) and lower for (4) to the floor. 3 sets of 16.

• Hands cradling your head:
• Recovery period basic lift alternating knees. 1 set of 12.

• Grasping the bench:
• Legs straight up, feet facing ceiling, pelvic raises to ceiling. Slow this down at each person's pace and try to discourage "rocking" the body. 1 set 16.

• Lower back:
• Even out bench and lay on stomach on towel, mat etc. Be sure to hang off the end of the bench the upper body holding on with your feet.
• Hands behind head, lift up for a count of two and down for a count of two. Discourage any straining. 2 sets of 12.

I teach a 15 minute abs class a couple of times a week. My students are getting strong upper abdominals so we are concentrating on strengthening the lower abdominals and back. These are some great excercises just for that purpose.

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