Stables Therapy Centre - Rehab Exercise Tutorials
Stables Therapy Centre - Friendly & Affordable
V-SIT CRUNCH
 
Stage 1.
 
  • Lie face up, place hands behind head, lightly supporting it with your fingers
  • With feet on the floor and abs engaged lean back in to a V-shaped position
 
 
 
 
 
 
 
 
 
Stage 2.
 
  • Take feet off the floor, pull knees to chest while maintaining balance
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Stage 3.
 
  • Carefully straighten legs and torso out, avoid touching the floor.
  • Repeat Stage 2.
  • Continue movement for 1-3 sets of 10-12 reps
 
Note: To make the exercise easier do the same exercise with the hands placed on the floor by the hips
Oblique Twists
Stage 1.
 
  • Lie face up with legs out straight, place one hand behind head
 
 
 
 
 
 
 
Stage 2.
 
  • With the opposite leg bring the knee and elbow together across the body
  • Repeat this stage using the opposite arm and leg.
  • Repeat the process for approximatley 30 seconds and slowly increase the time taken as you improve at the exercise.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
The Plank
 
  • Lie face down on the mat resting on the fore arms
  • Push off floor, rising up on to the toes and resting on elbows
  • Keep back flat, in straight line from head to heels
  • Tilts pelvis and contract abdominals to prevent sagging in the middle
  • Hold for 20-60 seconds, lower to the floor and repeat 3 times
 
 
 
 
 
 
 
 
 
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