ESI Core Strength Program 1

The following core strength exercises should be performed every day to improve overall core strength. They are very safe exercises if performed properly and are designed to help avoid lower back injuries and improve daily function. Perform each exercise in the following order until you feel fatigue. No pain should be associated with these exercises. If you do experience pain, discontinue the exercise.

 Lower Abs

Lie on the floor with your legs straight and hands lying on the lower part of your stomach.
Start the exercise by contracting the lower abdominal muscles under your hands, You should feel the contraction with your hands.
Once the abs are contracting, slowly lift the upper body straight up only 2 to 3 inches.
Attempt to keep the upper body straight; don’t curl the neck forward.
Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

 

Middle Abs

 

Lie on the floor with knees bent to 90 degrees and hands lying on the middle part of your stomach.
Start the exercise by contracting the middle abs under your hands; you should feel the contraction.
Once the abs are contracting, slowly curl your head upwards only about 6 inches.
Hold the contraction for two seconds, then relax back to the floor.
Repeat the movement until you feel moderate fatigue in the muscles.

 

Upper Abs

Lie on the floor with hips and knees bent to 90 degrees and hands lying on your upper abdomen.

Start the exercise by contracting the upper abs, you should feel the contraction with your hands.

Once the abs are contracting, slowly curl your head upwards only about 6 inches.

Hold that position for two seconds, relax, then repeat the movement until you feel moderate fatigue in the muscles.

 

Stomach Hollowing

 

Stand with both feet shoulder width apart and arms beside your body.
Slowly contract your abdominal muscles, attempting to hollow out your stomach.
Hold the muscle contraction for 10 seconds, then relax.
Repeat the movement 10 times.