Level One

The level one exercises build on the stable spine established by the foundation exercises, and introduce forces which challenge the trunk from various angles. In this way, stability becomes more functional. Rather than simply isolating and contracting the stability muscles, we are now using them to protect the spine as we perform increasingly more complex actions. The function of the spine is improved, and with it the cosmetic appearance of the abdominal region.

Ex 23 Heel slide

Starting position

Begin lying on the floor on your back. Your feet and knees should be 10-15 cm (4-6 inches) apart. Put your hands on your tummy, with the heel of the hand over your pelvic bones. Place the heel of each foot on a shiny piece of paper on a carpet, or on a soft cloth on a hard wooden floor.

Action

Perform the abdominal hollowing action and hold the abdomen tight. Feel the muscles tense beneath your fingers. Continue to breathe normally throughout the exercise. Slide one leg out straight while holding your tummy tight. As soon as the heel of your hand feels your pelvis begin to tip, slide the leg back in again.

Points to note

The aim of this exercise is to build up the ability of the abdominal muscles to hold the pelvis firm. The action of the leg muscles is therefore secondary to that of the abdominals.

Training tip

The weight of your leg should be taken by the floor throughout the movement. Do not lift your heel up from the ground. The action is to slide, not to lift.

Ex 24 Bent knee fallout

Starting position

Begin lying on the floor on your back with your knees bent and apart by 10-15 cm (4-6 inches) apart. Your feet should be flat on the floor and your arms at about 45 degrees to your body.

Action

Perform the abdominal hollowing action and hold the abdomen tight, breathing normally. Allow your right knee to fall out to the side slowly to 45 degrees and then bring it back to the starting position. Repeat the action with the left knee.

Points to note

The aim of this exercise is to improve the ability of the abdominal muscles to hold the lumbar spine firm. The action of the leg muscles is therefore secondary to that of the abdominals.

Training tip

The weight of your leg should be taken by the floor throughout the movement: do not lift your foot.

Ex 25 Leg shortening, lying

Starting position

Begin lying on the floor on your back with your feet 20 cm (8 inches) apart. Place your arms out sideways in a ‘T’ shape or use your hands to monitor your pelvis.

Action

Move your pelvis up and down at the side (‘hitching the hip’) to shorten and then lengthen each leg.

Points to note

The leg must remain perfectly straight to focus the movement on the pelvis and, through this, on to the lower spine.

Training tip

Flex your foot, and lead the movement with your heel.

Ex 26 Side lying, spine lengthening

Starting position

Lie on your side with your knees together and slightly bent. Prop yourself up on one elbow so that your back is gently curved.

Action

Tighten (hollow) your tummy and lift the lower side of the trunk upwards so that you straighten your spine. Hold the position for 5 seconds and then lower.

Points to note

Hollowing tightens the muscles at the front and sides of your tummy, while this exercise tightens the side muscles still further. The result is that you feel improved muscle tone around the whole of your waist.

Training tip

Do not lift the underneath hip, simply allow it to rock gently on the floor as you straighten the spine.